“Heart-Healthy Quinoa and Vegetable Stir-Fry Recipe for Vegetarians”

 

Here is a healthy vegetarian recipe that is great for heart health:

Quinoa and Vegetable Stir-Fry

Ingredients:

  • 1 cup quinoa
  • 2 cups vegetable broth or water
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, chopped
  • 1 zucchini, chopped
  • 1 cup mushrooms, sliced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • Salt and pepper to taste
  • 1/4 cup chopped fresh parsley

Instructions:

  1. Rinse the quinoa in a fine-mesh strainer and transfer it to a medium saucepan. Add the vegetable broth or water and bring to a boil. Reduce the heat to low and simmer, covered, for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed.
  2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the onion and garlic and sauté for 3-4 minutes, or until the onion is translucent.
  3. Add the bell pepper, zucchini, mushrooms, oregano, basil, salt, and pepper to the skillet and cook for 5-7 minutes, or until the vegetables are tender but still slightly crisp.
  4. Add the cooked quinoa to the skillet and stir until the vegetables and quinoa are well combined. Cook for an additional 2-3 minutes to allow the flavors to meld.
  5. Remove the skillet from the heat and stir in the chopped parsley. Serve hot.

This dish is packed with heart-healthy ingredients, including quinoa, which is high in fiber and protein, and a variety of colorful vegetables, which are rich in vitamins, minerals, and antioxidants. Additionally, using olive oil instead of butter or other fats helps keep the saturated fat content low, making it a great option for a heart-healthy vegetarian meal.

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