Garlic Shrimp and Broccoli Quinoa Stir-Fry
A savory stir-fry of juicy garlic shrimp and tender-crisp broccoli served over a fluffy bed of quinoa. Topped with toasted pumpkin seeds, this dairy-free pescatarian meal is tailored for strength and vitality.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthProtein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
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The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
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Ingredients
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Instructions
0 of 9 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.25 cup dry quinoa and 0.5 cup water into a small saucepan. Bring to a boil over high heat, then reduce heat to low, cover with a lid, and simmer undisturbed for 12 minutes until all liquid is absorbed and quinoa is fluffy. Remove from heat and let sit covered for 5 minutes.
Look for: all liquid is absorbed and quinoa is fluffy
Tap card to mark done - 02
Heat 0
While quinoa cooks, heat 0.5 tbsp olive oil in a large skillet or wok over medium-high heat (350°F / 175°C).
Tap card to mark done - 03
Add 1
Add 1.5 cups broccoli florets and 1 tbsp water to the skillet. Cover with a lid and steam for 3 minutes until tender-crisp and bright green.
Look for: tender-crisp and bright green
Tap card to mark done - 04
Remove lid
Remove lid, push broccoli to the outer rim of the pan, and add the remaining 0.5 tbsp olive oil to the center.
Tap card to mark done - 05
Add 2 minced garlic cloves and 0
Add 2 minced garlic cloves and 0.5 tsp freshly grated ginger root to the oil, stirring continuously for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 06
Add 150g raw peeled shrimp into the…
Add 150g raw peeled shrimp into the pan in a single layer. Sauté for 2 to 3 minutes per side until pink, opaque throughout, and cooked through.
Look for: pink, opaque throughout, and cooked through
Tap card to mark done - 07
Drizzle 1 tbsp gluten-free tamari over the…
Drizzle 1 tbsp gluten-free tamari over the shrimp and broccoli, tossing everything together for 1 minute so the flavors combine.
Allow: 1 minute
Tap card to mark done - 08
Fluff cooked quinoa with a fork and…
Fluff cooked quinoa with a fork and transfer to a serving bowl.
Tap card to mark done - 09
Spoon garlic shrimp and broccoli stir-fry over…
Spoon garlic shrimp and broccoli stir-fry over the quinoa, sprinkle with 1 tbsp pumpkin seeds, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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