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Home » Main Dishes » Sweet and Spicy Broccoli Red Pepper Stir Fry with Quinoa.

Sweet and Spicy Broccoli Red Pepper Stir Fry with Quinoa.

Jan 2, 2014 · Modified: Aug 24, 2019 by Kelly Roenicke · 10 Comments

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A sweet and spicy vegetarian stir fry recipe. Easy week night meal that everyone loves!

This quick and easy spicy broccoli red pepper stir fry is a healthy dinner that’s gluten free and vegan!

broccoli red pepper stir fry in a white bowl

I definitely ate too many Christmas cookies.  And too much ham and roast and don’t forget about the biscuits and gravy on Christmas morning…yikes. (Although that is the one time of year we do biscuits and sausage and gravy, it’s our tradition).

Anyway, after all of that rich holiday food, I have been really craving veggies. I made this stir fry for lunch yesterday, so I thought I would share it, in case you, too, have eaten a bit too much rich food.  Plus, one of my goals is to include more vegetarian meals in our diet this year.

This stir fry is really easy and quick to make, and the sauce is so simple, but really tasty. If you want it spicier, just add more red pepper flakes.  Add more veggies or some chicken or beef or even tofu if you want some more protein.  I really recommend slicing and chopping the veggies very small so that they cook quickly and are tender without being a mushy mess and losing all their nutrients.

A sweet and spicy vegetarian stir fry recipe. Easy week night meal that everyone loves!

Is soy sauce gluten free?

No, most soy sauce does contain gluten. You want to look for tamari sauce, which is gluten free, but still adds great flavor to your stir fry!

What can I use in place of soy sauce?

If you can’t have soy, try this recipe for soy-free soy sauce.

Disclosure: This post contains affiliate links.

Recipe

A tasty way to eat lots of veggies - gluten free sweet and spicy stir fry!
Print

Sweet and Spicy Broccoli Red Pepper Stir Fry with Quinoa.

Fresh broccoli, peppers, mushrooms, honey, and tamari make a simple and tasty gluten free stir fry.
Course Dinner
Cuisine Dairy Free, gluten free, vegan.
Keyword easy stir fry recipe, vegan stir fry
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 142 kcal
Author Kelly Roenicke

Ingredients

  • 1 medium sweet onion sliced very thin
  • 1 red pepper sliced very thin
  • 1 cup sliced mushrooms
  • 3 cups broccoli florets
  • 2 Tablespoons tamari sauce gluten free soy sauce
  • 2 Tablespoons maple syrup
  • ¼ -½ teaspoon red pepper flakes
  • 1.5 Tablespoons olive oil
  • quinoa cooked according to package directions
US Customary - Metric

Instructions

  1. Cook your quinoa according to package directions. I rinsed one cup, and placed it in a pot with 2 cups of water. Bring to a boil and then simmer for about 15 minutes until done.
  2. Heat the olive oil in a large skillet over medium heat. Add the onions and red peppers, and cook until tender, about 7 minutes.
  3. Add the maple syrup, tamari sauce, and red pepper flakes. Stir.

  4. Add the mushrooms and broccoli and cook until tender but not over done. The broccoli should be bright green.
  5. Serve over quinoa. Add more red pepper flakes or tamari as desired.
Nutrition Facts
Sweet and Spicy Broccoli Red Pepper Stir Fry with Quinoa.
Amount per Serving
Calories
142
% Daily Value*
Fat
 
5
g
8
%
Sodium
 
533
mg
23
%
Potassium
 
494
mg
14
%
Carbohydrates
 
20
g
7
%
Fiber
 
3
g
13
%
Sugar
 
13
g
14
%
Protein
 
4
g
8
%
Vitamin A
 
1355
IU
27
%
Vitamin C
 
103.4
mg
125
%
Calcium
 
60
mg
6
%
Iron
 
1.2
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.

Enjoy!

Do you have any goals for 2014? Do you do a weekly meal plan or just wing it at home?

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Filed Under: Dairy Free, food, Gluten Free, Main Dishes, Nut Free, Recipes, Vegan Tagged With: 30 minutes or less, Dairy Free, easy recipe, Egg Free, Fish Free, Gluten Free, Mustard Free, Peanut Free, Shellfish Free, Tree Nut Free

  • Author
  • Recent Posts
Kelly Roenicke
Kelly Roenicke
Mom to two boys with food allergies and sensitivities, Kelly is passionate about allergy friendly cooking and baking. She believes that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.
Kelly Roenicke
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Reader Interactions

Comments

  1. vegetarianmamma

    January 16, 2014 at 11:01 pm

    I ate too many christmas cookies too! This recipe looks amazing! Thanks for linking up at our Gluten Free Fridays party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! :)

    Hope your week is great! Can’t wait to see what you link up this week!

    Cindy from vegetarianmamma.com

    Reply
  2. Meeling

    January 05, 2014 at 3:55 pm

    Yum! That looks tasty! I agree too, too much rich foods as is always the way over the Holidays. I’ve been doing green smoothies the last few days for breakfast and lunch and it just feels so refreshing!

    Reply
  3. Pamela @ Brooklyn Farm Girl

    January 05, 2014 at 3:03 pm

    This is full of so many of my favorite vegetables that makes this dish so darn pretty and festive! Can’t wait to try this!

    Reply
  4. Kristin

    January 03, 2014 at 11:09 pm

    This sounds so delicious! I definitely agree about OD’ing on sweets and rich foods. My body was begging for veggies too and the first thing we did was a stir fry. This recipe sounds soo good. We host a healthy living link up called Tips and Tricks Tuesday and would be so happy to see this recipe and any other healthy recipes or advice you’d like to share!

    Reply
    • Kelly

      January 07, 2014 at 10:35 am

      Thank you so much, I will have to check it out!

      Reply
  5. sprinklesandsauce

    January 03, 2014 at 9:43 pm

    Yum! Great bowl of stir-fry!

    Reply
  6. Sherri @ MadeFromPinterest

    January 03, 2014 at 7:56 pm

    Wow, needing more veggies total resonates with me. This looks like such a yummy way to eat them.
    We would love to have you join us at our weekly Super Saturday Link Party. It goes live tonight at 7 MST at http://www.madefrompinterest.net. It would be our honor to have you share your great work with us!

    Reply
  7. Natalie @ Tastes Lovely

    January 03, 2014 at 12:23 pm

    I could use a big ole’ bowl of this today for lunch. I am craving veggies and nutrition. I think I ate my weight in cookies and mashed potatoes this past month. Happy New Year friend!

    Reply
    • Kelly

      January 07, 2014 at 10:37 am

      Ugh, I know, way too many cookies for me here!

      Reply

Trackbacks

  1. Creamy Potato and Chicken Soup, Sweet and Spicy Broccoli Red Pepper Stir Fry and More says:
    January 8, 2014 at 12:27 am

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A sweet and spicy vegetarian stir fry recipe. Easy week night meal that everyone loves!
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Hi! I’m Kelly, and I believe that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.

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A sweet and spicy vegetarian stir fry recipe. Easy week night meal that everyone loves!

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