Quinoa and Vegetable Stir-Fry

This quinoa and vegetable stir-fry is rich in fiber, low in glycemic index, and packed with nutrients. It's a great option for individuals managing diabetes as it provides complex carbohydrates, healthy fats, and a variety of vegetables to help stabilize blood sugar levels.

Ingredients:

• 1 cup quinoa, rinsed

• 2 cups water

• 1 tablespoon olive oil

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 cup mixed vegetables (such as bell peppers, carrots, broccoli, green peas, and corn kernels), chopped

• 1 teaspoon cumin powder

• 1/2 teaspoon turmeric powder

• 1/2 teaspoon paprika (optional)

• Salt and pepper to taste

• Fresh lemon juice (from 1 lemon)

• Chopped fresh parsley or cilantro for garnish

Instructions:

1. Cook Quinoa:

   • In a medium pot, bring 2 cups of water to a boil. Add the rinsed quinoa and a pinch of salt.

   • Reduce the heat to low, cover the pot, and let the quinoa simmer for about 15-20 minutes, or until the water is absorbed and the quinoa is tender. Fluff with a fork and set aside.

2. Prepare Vegetables:

   • While the quinoa is cooking, heat the olive oil in a large pan over medium heat.

   • Add the chopped onion and sauté until it becomes translucent, about 2-3 minutes.

   • Add the minced garlic and sauté for an additional 30 seconds.

3. Add Vegetables:

   • Add the mixed vegetables to the pan. You can use a combination of bell peppers, carrots, broccoli, green peas, and corn kernels or any other vegetables of your choice.

   • Sauté the vegetables until they are tender-crisp, about 5-7 minutes.

4. Seasoning:

   • Sprinkle the cumin powder, turmeric powder, and paprika (if using) over the vegetables. Stir to coat the vegetables evenly with the spices.

5. Combine Quinoa and Vegetables:

   • Add the cooked quinoa to the pan with the sautéed vegetables. Mix everything together gently.

6. Season and Finish:

   • Season the stir-fry with salt and pepper to taste. Squeeze fresh lemon juice over the mixture and stir to incorporate the flavors.

7. Garnish and Serve:

   • Garnish the quinoa and vegetable stir-fry with chopped fresh parsley or cilantro.

   • Serve hot as a balanced and nutritious meal.

Remember to monitor portion sizes and choose whole, unprocessed ingredients whenever possible. If you have specific dietary requirements, it's always recommended to consult with a healthcare professional or registered dietitian.