Healthy Quinoa Stir-Fry (SOY-FREE!)

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This recipe is adapted from Epicurious with some changes to make it slightly “healthier”. I changed the oil as well as replaced some ingredients/portions.

There is much controversy about soy and if soy is good for you or not. Because of this, I try to avoid it as much as I can. This means no soy milk, tofu, soy sauce, or soy protein. The reason for this is the controversial soy estrogens (isoflavones) that some people consider beneficial and others consider very very harmful. There is speculation that the modern soy we consume today (very different from traditional Asian cultures years ago) may prevent ovulation in women, thus leading to infertility. Some studies show that soy may stimulate the growth of cancer cells. (1) From Chris Kresser’s website: 

“As little as 38 mg isoflavones per day (less than the amount found in 1 cup of soy milk) can result in hypothyroidism with symptoms of lethargy, constipation, weight gain and fatigue. ” (2)

For this reason, I just stay away from it because we do not NEED soy in order to have adequate nutrition. I choose to get my protein from other sources. HENCE, my Healthy Soy-Free Quinoa Stir-Fry! 

This recipe has 12 ingredients and requires 40 minutes to make. 

Prepare quinoa and set aside. Season chicken and grill on grill-pan. (if you don’t have a grill-pan, I promise it will change your life!). Meanwhile, sauté all vegetables in a deep pan with oil. If you are vegetarian or vegan, you can just not add the chicken. 

Once your vegetables are all sautéed, set aside. Add 1 egg to quinoa and stir until cooked through. When all ingredients are prepared, throw together and add coconut aminos soy-free sauce! You are all done! Enjoy!! 

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Healthy Quinoa Stir-Fry (SOY-FREE!)
 
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Healthy, incredibly tasty soy-free quinoa stir-fry is absolutely easy. Full of vegetables and oh-so satisfying.
Author:
Recipe type: Entree
Cuisine: Asian
Serves: 4
Ingredients
  • 1 cup quinoa (dry)
  • 2 cups water
  • 2 pinches of sea-salt
  • 1 Tbsp olive oil
  • 1 medium carrot
  • 1 red bell pepper
  • 3 cloves garlic
  • ½ tsp ginger (preferably fresh)
  • ¼ cup green onions chopped
  • 2½ cups sugar snap peas
  • 1 egg
  • ¼ cup coconut aminos
  • 2 chicken breasts

  • Chicken Seasoning:
  • Italian Seasoning (to taste)
  • Cayenne Pepper (to taste)
  • Garlic Powder or Garlic Salt (to taste)
  • Sea Salt (if no garlic salt)
Instructions
  1. Cook quinoa in sauce pan for 15-20 minutes until water absorbed through
  2. Meanwhile, cook chicken on grill pan (about 5 min each side)
  3. Sauté carrots in olive oil for 3-4 minutes until soft
  4. Add red pepper, 3 cloves garlic, ½ tsp ginger
  5. Add peas and green onions, cook until soft
  6. Remove from heat and set aside
  7. Add quinoa and egg to skillet, cook until egg cooked through and evenly distributed
  8. Add back vegetable mixture
  9. Add ¼ cup coconut aminos
  10. Add chicken (cut into cubes)
  11. Done!

References: 

  1. https://www.westonaprice.org/health-topics/soy-alert/studies-showing-adverse-effects-of-dietary-soy-1939-2008/ 
  2. https://chriskresser.com/the-soy-ploy/ 

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