Here's a flavorful and satisfying lunch meal recipe that avoids the top 9 allergens (gluten, dairy, eggs, soy, peanuts, tree nuts, fish, shellfish, and sesame)
Dinner
8
40 minutes
25 minutes
150
Here's a flavorful and satisfying lunch meal recipe that avoids the top 9 allergens (gluten, dairy, eggs, soy, peanuts, tree nuts, fish, shellfish, and sesame). This quinoa and vegetable stir-fry is not only allergen-friendly but also packed with nutritious ingredients. It's a versatile dish, so feel free to add or substitute any vegetables according to your preferences. Enjoy!
ALWAYS check labels carefully and modify any recipe according to your own allergens/needs.
1 cup quinoa
2 cups vegetable broth or water
2 tablespoons olive oil
1 medium onion, diced
2 cloves garlic, minced
1 red bell pepper, sliced
1 zucchini, sliced
1 cup mushrooms, sliced
1 cup broccoli florets
1 cup carrots, sliced into matchsticks
2 tablespoons gluten-free, soy-free tamari sauce (Try SAN-J NO SOY GLUTEN FREE TAMARI - check for allergen-free labeling)
1 tablespoon rice vinegar
Salt and pepper to taste
Fresh green onions for garnish (optional)
Rinse the quinoa thoroughly under cold water. In a saucepan, combine the quinoa and vegetable broth (or water) and bring to a boil. Reduce the heat, cover, and simmer for about 15-20 minutes or until the quinoa is cooked and the liquid is absorbed. Set aside.
In a large skillet or wok, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent and fragrant.
Add the red bell pepper, zucchini, mushrooms, broccoli, and carrots to the skillet. Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp.
In a small bowl, whisk together the tamari sauce and rice vinegar. Pour the sauce over the vegetables in the skillet and stir to coat evenly. Season with salt and pepper to taste.
Add the cooked quinoa to the skillet with the vegetables and toss everything together gently. Cook for an additional 2-3 minutes to allow the flavors to meld.
Remove from heat and garnish with fresh cilantro or green onions if desired.
Here's a flavorful and satisfying lunch meal recipe that avoids the top 9 allergens (gluten, dairy, eggs, soy, peanuts, tree nuts, fish, shellfish, and sesame)
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