How to Make Sweet Potato, Pea, Broccoli,& Quinoa Stir Fry

    Published: 06-16-2009
    Views: 22,112
    Amy Riolo will show you how to a sweet potato, pea, Quinoa and broccoli stirfy.

    Amy Riolo: Hi! I am Chef Amy Riolo for Harris Teeter and today, we are making sweet potato, pea, Quinoa and broccoli stir fry.

    To begin we'll need:1 tablespoons natural honey 3 tablespoons soy sauce1/4 teaspoon dried crushed red pepper 2 1/2 tablespoons Asian sesame oil1 large yellow onion, diced1 1/2 lb. yam peeled, cut in half lengthwise, and crosswise into 1/3-inch-thick slices2 teaspoons chopped peeled fresh ginger or 1 teaspoon dried gingerFreshly ground pepper4 cups frozen broccoli florets, thawed and drained1 cup frozen sweet peas, thawed and drained2 cups cooked quinoa.

    So to begin the stir fry I have got our wok nice and heated or medium high heat and if you don't have wok at home you could just use a large skillet, that's okay, and then I am going to mix together some ingredients. A quarter cup water with a tablespoon natural honey, three tablespoon Soya sauce and a quarter teaspoon dried crushed red pepper and stir just until the honey dissolves, and then we'll set the sauce aside.

    And as soon as our wok is hot we could go ahead and add in our two and a half tablespoons Asian Sesame oil and then we'll just turn to coat the bottom. Next, I am going to add in a half pound of yam which you have been precooked and two teaspoons chopped peeled fresh ginger or one teaspoon dried ginger. Then I am going to stir it to coat these.

    You can see because I have already cooked the sweet potato it's just turning in almost to a paste. I am going to go ahead and add in my one large yellow onion,diced. Next, I will add in my one cup frozen sweet peas, four cups frozen broccoli florets. I am going to give that a little bit of salt.

    Once you have those combined, you can pour in your sauce and the bottom is already boiling because it's so hot and then I am just going to cover the top of the pan and turn my heat down to about a medium low and we'll let it cook for about five or ten minutes just until the vegetables are tender.

    So now we can check on our stir fry, the sauce has really come together, the broccoli is just tender enough that it breaks when we put our spoon through it, so that's what we need.

    We can go ahead and plate it our Quinoa and this is our already cooked Quinoa. If you have never cooked Quinoa before it's a very, very simple. All you have to do is boil it with about double the amount of water to Quinoa and now I am just going to add my broccoli and my sweet potato and peas.

    So now we finish plating out sweet potato, pea, broccoli and Quinoa stir fry and I am going to have a taste. It's really great. I like it because some of the components are chewy and some are smooth, so you have a lot of different textures going on. I hope that you make this at home and enjoy it.