Beef Stir-Fry with Quinoa and Vegetables

Ingredients

• Lean beef strips 180 g
• Quinoa (cooked) 150 g
• Bell peppers 100 g
• Carrots 50 g
• Onions 50 g
• Soy sauce (low sodium) 1 tbsp
• Olive oil 1 tbsp

Method

1. Prepare the quinoa. If you have uncooked quinoa, rinse 75g of dry quinoa under cold water to remove bitterness. Then, cook it by adding 1 part quinoa to 2 parts water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes until water is absorbed and quinoa is fluffy. If you already have cooked quinoa, measure 150g and set aside.
   Tip: Rinsing quinoa before cooking helps reduce its natural bitterness.
2. Prepare the vegetables. Wash and dry the bell peppers, carrots, and onions. Slice the bell peppers into thin strips, julienne or thinly slice the carrots, and thinly slice the onions. Try to keep the slices uniform for even cooking.
   Tip: Use a sharp knife for easier and safer slicing.
3. Cook the beef. Heat a large non-stick pan or wok over medium-high heat. Add half of the olive oil (about 1/2 tbsp). When the oil is hot but not smoking, add the lean beef strips in a single layer. Cook for about 2-3 minutes without stirring to get a good sear, then stir and cook for another 1-2 minutes until browned but still tender. Remove the beef from the pan and set aside.
   Tip: Avoid overcrowding the pan to ensure the beef sears properly instead of steaming.
4. Cook the vegetables. In the same pan, add the remaining 1/2 tbsp olive oil. Add the sliced onions, carrots, and bell peppers. Stir-fry for about 4-5 minutes until the vegetables are tender-crisp but still have some bite.
   Tip: Keep the vegetables moving in the pan to cook evenly and prevent burning.
5. Combine beef and vegetables. Return the cooked beef strips to the pan with the vegetables. Pour in the 1 tbsp low sodium soy sauce. Stir everything together for 1-2 minutes to heat through and allow the flavors to meld.
   Tip: Taste and adjust seasoning if needed, but be cautious with soy sauce to keep sodium low.
6. Serve with quinoa. Divide the cooked quinoa evenly between two plates. Spoon the beef and vegetable stir-fry on top or alongside the quinoa. Serve immediately while warm.
   Tip: Garnish with chopped green onions or sesame seeds if desired for extra flavor.

Pro tips

• Slice all ingredients before you start cooking to keep the process smooth and quick.
• Use a high smoke point oil like olive oil or vegetable oil for stir-frying to prevent burning.