Spring Vegetable Stir Fry with Quinoa with Dr. Colin Zhu, The Chef Doc

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Spring Vegetable Stir-Fry with Quinoa
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or low-sodium vegetable broth
- 2 cloves garlic, minced
- 1 small red onion, diced
- 1 yellow bell pepper, thinly sliced
- 1 cup asparagus, chopped into 1-inch pieces
- 1 cup snap peas, trimmed
- 1 cup mushrooms, sliced
- Fresh herbs (such as parsley or cilantro) for garnish
- 1 cup chopped kale
- 1/2 cup chopped radishes
- 1/2 cup shredded carrots
- 2 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil (optional, for added flavor)
Instructions:
1. Cook Quinoa:
- In a medium saucepan, bring the water or vegetable broth to a boil. Stir in the quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
2. Prepare Vegetables:
- In a large skillet or wok, heat a few tablespoons of water over medium-high heat. Add minced garlic and diced onion, and sauté for 2-3 minutes until fragrant and onions are translucent, adding more water as needed to prevent sticking.
- Add bell pepper, asparagus, snap peas, mushrooms, kale, radishes, and carrots to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp but still vibrant in color, adding water as needed to prevent sticking.
3. Combine and Season:
- Add the cooked quinoa to the skillet with the vegetables, stirring to combine.
- In a small bowl, whisk together low-sodium soy sauce or tamari, rice vinegar, and sesame oil (if using). Pour over the quinoa and vegetables in the skillet. Toss everything together until well coated.
4. Serve:
- Remove the skillet from heat and transfer the stir-fry to serving plates.
- Garnish with fresh herbs like parsley or cilantro.
- Serve hot and enjoy!
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Who is TheChefDoc?
TheChefDoc is an online wellness and education platform, where Dr. Colin Zhu was able to share his unique blend of medical knowledge and skills as a trained chef and health coach. Dr. Colin Zhu is a primary care physician who is Board-Certified in family practice and lifestyle medicine. Passionate about the intersection of medicine, food, and nutrition, he trained as a chef and a health coach at the Natural Gourmet Institute for Health & Culinary Arts and the Institute for Integrative Nutrition in New York City following the completion of his medical degree. Dr. Colin Zhu is the author of “Thrive Medicine: How To Cultivate Your Desires and Elevate Your Life,” an international speaker and host of the Thrive Bites podcast which features interviews with the latest health and wellness experts about incorporating a plant-powered lifestyle, enhancing emotional wellness and creating a thriving mindset. As an Osteopathic doctor, heavily influenced by his mother (a traditional Chinese medical doctor), he is passionate about combining the qualities of compassion and wholism with the healing benefits of a whole food plant-based lifestyle to assist people in reaching a higher state of well-being.

[@gaBetibu]

. . . I enjoyed your beginning comments regarding embracing change bcz many folks have mot yet learned that change opens our hearts. minds & souls for new beginnings - for a new, more exciting future going forward....also enjoy your knowledge on the benefits of different produce...thank you for your kind, caring time given for our wellbeing... & God Bless You So Much.... 🥰

[@mchagawa1615]

Spring is my favourite season, too :D (closely followed by autumn!) I love finely chopped and massaged kale salads (WITH the stem :3) :D such a beautiful dish, and excellent presentation :) thank you so much, for this time, and all the times you have been here

[@barbbrazes869]

Looks fabulous!

[@torpedolynn]

That looks so delisious. I will make something simular but without any salt products. I will figure out spices to use with no salt in them to try and replicate the flavor.

[@kare.3664]

this sounds good

[@Kathyloves2travel]

Steaming the kale, and then putting a little bit of ground mustard on it.

[@marly1869]

My comfort food growing is hard to replace...:( come from a Latin American home, my comfort food was ham & cheese sandwich (grilled and flattened) and pastelitos.. pastries with different ingredients-I have eaten vegan versions of those :) just not the sandwich..

[@Thatcntrygirl1]

I’m always so surprised to see a chef cut the horizontal cuts in an onion when the onion naturally already has those with its layers. It really just makes the dices all off shaped instead of being nice and square.

[@kare.3664]

like coconut aminos