Quick and Nutritious: A Simple Recipe for Busy Individuals

Introduction

In today’s fast-paced world, maintaining a balanced diet is essential, yet often challenging for busy and active individuals. To help you navigate this challenge, we present a simple, healthy recipe that can be prepared in minimal time while delivering on nutrition and flavor.

Recipe: Quinoa & Veggie Stir-Fry

This quinoa and veggie stir-fry is not only quick to prepare but also packed with nutrients, making it perfect for those who are short on time but still want to eat healthily. Quinoa is a great source of protein and fiber, while the vibrant vegetables contribute essential vitamins and minerals.

Ingredients

• 1 cup quinoa

• 2 cups vegetable broth or water

• 1 bell pepper, diced

• 1 cup broccoli florets

• 1 medium carrot, sliced

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• 1 tablespoon soy sauce (optional)

• Salt and pepper to taste

Instructions

1. Rinse the quinoa under cold water to remove its natural bitterness. In a medium-sized pot, combine the rinsed quinoa and vegetable broth. Bring it to a boil over high heat.

2. Once boiling, reduce heat to low, cover the pot, and let it simmer for about 15 minutes, or until the quinoa is fluffy and all the liquid has been absorbed.

3. Meanwhile, heat olive oil in a large pan over medium heat. Add minced garlic and sauté for approximately 1 minute until it becomes fragrant.

4. Add the diced bell pepper, broccoli florets, and carrot slices to the pan. Stir-fry the vegetables for about 5-7 minutes, or until they soften yet still retain their crispness.

5. Once the quinoa is ready, fluff it with a fork and add it to the stir-fried vegetables. Add soy sauce (if using), and season with salt and pepper. Mix everything thoroughly and cook for an additional 2 minutes.

6. Serve hot and enjoy your nutritious meal, ideal for any busy day or as a post-workout meal.

Conclusion

This quinoa and veggie stir-fry not only showcases how a healthy recipe can be straightforward but also emphasizes that with minimal effort, busy individuals can nourish their bodies efficiently. Remember, eating well doesn’t have to be complicated.

lee@healthymindhealthybody.co.uk 2025