Struggling to enjoy a balanced meal without worrying about digestive discomfort? This vegetable and quinoa stir-fry offers the perfect solution. Made with Crohn’s-friendly, gentle ingredients, it’s a light, wholesome dish packed with flavour and nutrients. Easy to prepare, it’s a satisfying meal you can enjoy with confidence.
Vegetable & Quinoa Stir Fry
A vibrant, nutrient-packed stir-fry with quinoa as its base. Perfect for those nights when you want something quick, filling, and Crohn’s-friendly.
Servings: 2 people
Calories: 300kcal
Equipment
- Frying pan or wok
- Saucepan with lid
- Kitchen knife
- Chopping board
- Stirring spoon
Ingredients
- 100 g quinoa rinsed
- 200 ml water
- 2 tbsp olive oil
- 1 medium courgette diced
- 1 medium aubergine diced
- 2 spring onions green tops only, sliced
- 1 red bell pepper deseeded and diced
- Salt and pepper to taste
- 1 tbsp tamari or low-sodium soy sauce
- 1 tbsp fresh chives chopped
Instructions
- In a saucepan, bring water to a boil. Add quinoa, reduce heat, cover, and simmer for about 15 minutes or until quinoa is cooked and water is absorbed.
- In a large frying pan or wok, heat olive oil over medium heat.
- Add courgette, aubergine, bell pepper, and spring onions. Stir-fry for about 5-6 minutes until veggies are tender.
- Stir in cooked quinoa and mix well.
- Drizzle with tamari or soy sauce and toss to coat evenly.
- Serve hot, garnished with fresh chives.
Notes
Can be served with a side of grilled tofu or chicken for added protein.
Store leftovers in an airtight container and refrigerate.
Store leftovers in an airtight container and refrigerate.
