✅ SOS-free as written (verified) · 🌐 External recipe · 🆓 Free, no account or email needed · 📅 Checked October 4, 2026
👩🍳 Creator: Cathy Fisher (Straight Up Food)
🏠 Hosted by: Forks Over Knives
🍽️ Lunch or dinner · bowl · 👥 makes 5 cups (about 3 servings) · ⏱️ about 15 minutes · 🍳 stovetop · ⚠️ sesame
🌿 Our description: A fast weeknight bowl: quinoa simmers while a bag of frozen stir-fry vegetables warms with fresh garlic, ginger, and curry powder. A spoonful of tahini makes it creamy, with avocado or sesame seeds on top if you like.
🌾🎉 Fiber win: the creator estimates 9 g of fiber and 12 g of protein per serving, in just 15 minutes.
🔄 Make It the Kitchen Monk Way
✅ Already SOS-free as written, so no swaps are needed. A few Kitchen Monk checks:
| Ingredient | Kitchen Monk check | Status |
|---|---|---|
| Frozen stir-fry vegetables | The bag should list only vegetables: no sauce, salt, or oil | Label check |
| Tahini | Ingredients should be sesame seeds only; a whole-seed paste, not an extracted oil | Label check · sesame allergen |
| Quinoa | A whole grain; the creator notes cooked brown rice also works | As written |
📊 Made as written, the creator’s nutrition estimate applies. Full substitution reference →
🧑🏫 Kitchen Monk learning note: two labels to check. The frozen vegetable bag should list only vegetables (no sauce, salt, or oil), and the tahini should list only sesame seeds. Learn the SOS-free way →
🔖 Filter codes: ingredient-quinoa ingredient-frozen-vegetables cuisine-curry meal-lunch meal-dinner meal-bowl time-under-20-min equip-stovetop creator-cathy-fisher host-forks-over-knives sos-verified external free-no-account
Recipe, photos, and instructions belong to Cathy Fisher and Forks Over Knives and stay on their site; we link to them and describe the dish in our own words. Our learning notes are Kitchen Monk’s own and are independent of the creator, who has not reviewed or endorsed them. Educational only, not medical advice. Report a broken link or correction: rfjeep@gmail.com.
