Hey, fellow foodies!
Today, I’m inviting you into my bustling kitchen where the clatter of pots and pans is the background music to our family symphony – a melody that includes the playful giggles of Edward, Alexander’s curious questions, Barnaby’s energetic babble, and Phillipa’s cooing. Between navigating the joys of parenthood and catering to various dietary needs, cooking in our household is like a culinary puzzle, one that I thoroughly enjoy solving!
With little Barnaby being allergic to eggs, dairy, and soya, and Alexander’s dairy intolerance, I’ve become somewhat of a maestro in rustling up allergy-aware meals, and tonight’s dinner is no exception. Let me introduce you to the colourful and nourishing Rainbow Vegetable Stir-Fry with Quinoa – a vibrant dish that pays homage to the very ethos of our home: inclusivity and full-on flavor.
You know how it goes in our place, we’re all about that variety! And nothing screams variety more than a rainbow of veggies sizzling away. The best part? This dish doesn’t just cater to the kids’ dietary requirements; it’s a hit with the grown-ups too. Say goodbye to multiple meals for different tastes and needs – we’re all about bringing everyone together at the dinner table.
I took the kids on an ‘adventure trip’ to the veggie aisle, and with their eager eyes and tiny hands, we picked out the most colourful peppers, the crunchiest sugar snap peas, and the juiciest courgettes. It’s great getting the kiddos involved, and surprisingly, it makes them more excited about eating their veggies! Well, that’s a parenting win in my book.
Cooking is all about simplicity and freshness in our household. We started by gently simmering the quinoa in a rich vegetable stock, infusing it with subtle flavors as it soaked up all that goodness. If you’ve been following along, you know how I rave about the magic of grains as a base – and quinoa is one of our superstars. It’s a protein-packed wonder that’s friendly for pretty much everyone. Double-check that stock, though – gotta keep those sneaky allergens at bay!
Once the little ones were preoccupied with their coloring books (read: five minutes of blessed calm), I got to work on the stir-fry. A bit of olive oil, a medley of julienned and sliced veggies, a dazzling stir-fry sauce concocted with soy-free alternatives, and voila – a pan brimming with a feast for the senses. The gentle sizzle of the vegetables promised a meal that was both hearty and healthy.
Anyway, enough about my escapades. It’s time for you to don your apron and create some magic of your own. Trust me when I say, whether you’ve got a table full of rambunctious kids or you’re simply a connoisseur of all things wholesome and tasty, this Rainbow Vegetable Stir-Fry with Quinoa is going to win hearts and tickle palates.
So, gather your loved ones, roll up your sleeves, and dive into making this delightful dinner. And remember – every bite is a splash of color and a step towards keeping those allergies in check. Let’s keep making those everyday meals a little extra special!
Bon appétit, and happy cooking!
Cheers,
Al
Ingredients
– 200g quinoa
– 400ml vegetable stock (check for allergens)
– 1 red bell pepper, thinly sliced
– 1 yellow bell pepper, thinly sliced
– 1 orange bell pepper, thinly sliced
– 1 medium red onion, thinly sliced
– 2 medium carrots, julienned
– 100g sugar snap peas, trimmed
– 1 medium courgette, julienned
– 2 tablespoons olive oil
– 1 clove garlic, minced
– 1 teaspoon grated fresh ginger
– 2 tablespoons low-sodium soy sauce alternative (such as coconut aminos)
– 1 tablespoon maple syrup
– 1 tablespoon rice vinegar
– Pinch of crushed red pepper flakes (optional)
– Fresh coriander leaves, for garnish
– Sesame seeds, for garnish (ensure no cross-contamination with allergens)
Method
1. Rinse the quinoa under cold water in a fine mesh sieve. In a medium saucepan, bring the vegetable stock to a boil, then add the quinoa. Reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed and the quinoa is fluffy. Remove from heat and let it stand for 5 minutes, then fluff with a fork and set aside.
2. While the quinoa is cooking, prepare the vegetables. Heat a large wok or non-stick frying pan over medium-high heat and add 1 tablespoon of olive oil. Once hot, add the red onion and carrots, and stir-fry for about 3 minutes.
3. Add the remaining 1 tablespoon of olive oil to the pan, then toss in the bell peppers, sugar snap peas, and courgette. Stir-fry for an additional 4-5 minutes until the vegetables are tender but still crisp.
4. Make a well in the center of the wok, add the minced garlic and grated ginger, and stir-fry for 30 seconds until fragrant, being careful not to burn them.
5. In a small bowl, combine the soy sauce alternative, maple syrup, and rice vinegar. Pour this sauce mixture over the vegetables in the wok and sprinkle with the red pepper flakes if using. Toss everything together to ensure the vegetables are well-coated with the sauce. Cook for a further 1-2 minutes.
6. Serve the vegetable stir-fry over the prepared quinoa, garnish with freshly chopped coriander leaves and a sprinkle of sesame seeds.
7. Serve immediately, making sure everything is at a safe temperature for consumption, around 60-65°C (140-150°F) for the stir-fry. Enjoy your colourful, nutritious, and allergy-aware meal!
