Quinoa stir-fry with spring vegetables

A complete, colourful stir-fry of quinoa and sautéed spring vegetables: asparagus, peas and courgette. Rich in plant protein and fibre, it is a healthy, fresh dish that is easy to vary.

Prep: 15 min  |  Cook: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, items) use average weights. 186 kcal · 6 g protein · 19 g carbohydrate · 8 g fat

Ingredients

• 200 g quinoa
• 200 g asparagus
• 150 g peas
• 1 courgette
• 2 tbsp olive oil
• 1 lemon

Method

1. Cook the quinoa.
2. Stir-fry the asparagus, courgette and peas for 8 minutes.
3. Mix the quinoa with the vegetables.
4. Dress with olive oil and lemon.

Nutritional benefits

Quinoa is a complete plant protein, gluten-free and rich in fibre and iron. Spring vegetables bring freshness, vitamins and antioxidants. A light, balanced, 100% plant-based dish that can be eaten hot or cold.

Variations and substitutions

• With broad beans, spinach or broccoli.
• Higher in protein: chickpeas, feta or a poached egg.
• With herbs: mint, basil.
• As a cold version, like a salad.

Storage and make-ahead

Keeps for 3 days and can be eaten hot or cold: ideal for a lunchbox.

💡 Good to know

Keep the vegetables crunchy (short cooking over a high heat) for a fresh, colourful dish rather than a mushy one.

Related reading

Discover more vegetarian recipes · vegan recipes · healthy & balanced recipes · gluten-free recipes.

Ingredients in this recipe: quinoa · asparagus · peas · courgette · olive oil.

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