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Sautéed quinoa with chicken and crunchy vegetables

Sautéed quinoa with chicken and crunchy vegetables is a complete meal for 4, ready in 30 minutes, very easy to make, for about €2.70 per serving. The key to success is letting the quinoa cool completely before sautéing it and cooking the vegetables fast over high heat so they stay crunchy.

Tonight, a big pan of sautéed quinoa with chicken and crunchy vegetables, a quick alternative to takeout noodles.

Sautéed quinoa with chicken and crunchy vegetables
Total time
30 min
Difficulty
Very easy
Cost per person
€2.70
Calories per person
570 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring, Fall
The kids
They generally like it

Quinoa stands in for the rice or noodles of a classic stir fry here, and its small grains keep some bite even after sautéing. The chicken, seared over high heat, stays tender, while the bell peppers and broccoli bring crunch and color. The soy sauce that caramelizes along the edges of the pan gives it that slightly charred flavor you want in a good stir fry.

This is the kind of dish you make on a weeknight when you don't feel like spending an hour in the kitchen, but it's also a solid way to get vegetables into kids without an argument, all from a single large pan. If you cook the quinoa the night before, dinner comes together in under 15 minutes.

The ingredients

4 people

Pantry

  • Quinoaoften in the pantry 250 g
  • Soy sauceoften in the pantry 4 tbsp
  • Sunflower oiloften in the pantry 3 tbsp
  • Pepperoften in the pantry 1 pinch

Butcher

  • Chicken breasts 500 g

Fruits and vegetables

  • Red bell peppers 2
  • Broccoli 300 g
  • Carrots 2
  • Garlic 2 cloves
  • Fresh ginger 1 piece

Allergens Soy, Gluten

The step by step recipe

  1. Rinse the quinoa and cook it in twice its volume of salted water, then let it cool. 15 min

    Rinse it well, its saponin coating gives a soapy taste otherwise.

  2. Slice the chicken into strips, cut the bell peppers into strips, the broccoli into small florets, and the carrots into sticks.

    Small pieces cook faster in a hot pan.

  3. Sauté the chicken over high heat in 1 tablespoon of oil until golden, then set it aside. 5 min

    Don't crowd the pan, the chicken should sear, not steam.

  4. Sauté the broccoli, carrots, and bell peppers in the remaining oil with the grated garlic and ginger. 6 min

    Keep them slightly crunchy, they taste better that way.

  5. Add the quinoa and chicken back in, pour in the soy sauce, add pepper, and toss everything over high heat. 3 min

    Pour the soy sauce along the edges of the pan, it caramelizes on contact with the hot metal.

Our tips to get it right

  • Heat your pan or wok until it's really hot before adding anything, that's what lets the chicken and vegetables sear instead of steam.
  • Cut all the chicken and vegetables before you turn on the heat, the cooking moves fast and you won't have time to chop between steps.
  • If your quinoa tends to clump, spread it on a plate after cooking so it dries out and separates into grains before you sauté it.

The variations

  • Swap the chicken for peeled shrimp, they cook even faster and add a different texture.
  • For a vegetarian version, replace the chicken with firm tofu cubes seared the same way, and check that your soy sauce fits your diet.
  • For kids in a hurry to eat, cut the vegetables smaller and go a bit lighter on the soy sauce, it mellows the flavor.

What to serve it with

  • A bowl of clear broth to start
  • Lime wedges to squeeze on top
  • Green tea or lemon water

Storage

This stir fry keeps for 2 to 3 days in the fridge in a sealed container. It freezes well for up to 2 months if you let it cool first. Reheat it in a hot pan rather than the microwave so the vegetables don't go too soft.

Questions about this dish

Can I use rice instead of quinoa?

Yes, basmati or any stir fry rice works well in place of quinoa. Cook it and let it cool the day before too, so it doesn't stick during cooking.

Can I make this ahead of time?

You can cook the quinoa and cut all the vegetables and chicken the day before, then keep them separate in the fridge. You'll just need to do the final sauté, which takes about 10 minutes.

Do I need to cook the broccoli before sautéing it?

No, there's no need to blanch it first. Cut into small florets, it cooks through in just a few minutes in the pan while staying crunchy.

What can I use instead of fresh ginger?

You can use ground ginger, about half a teaspoon, though the flavor will be less fresh and less sharp. Freshly grated ginger still works best for this dish.

How long does it take to make a sautéed quinoa with chicken and crunchy vegetables?

Count 30 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in a sautéed quinoa with chicken and crunchy vegetables?

About 570 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a sautéed quinoa with chicken and crunchy vegetables cost?

About €2.70 per serving, or €10.80 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains soy, gluten. Always check the labels of the products you buy.

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