Quinoa fried rice
Discover a delicious and healthy twist on a classic dish with this Quinoa Fried Rice recipe. Packed with nutrient-rich ingredients like quinoa, broccoli, kale, and a medley of vibrant vegetables, it's sautéed in coconut oil and seasoned with soy sauce, sesame oil, and fresh ginger. Perfect for a satisfying meal that's both vegan and gluten-free!
- 22 Apr 2024
- Cook time 20 min
- Prep time 10 min
- 1 Servings
- 14 Ingredients
Quinoa Fried Rice is a nutritious and delicious alternative to traditional fried rice, utilizing protein-packed quinoa instead of rice. This recipe is perfect for those looking to enjoy a fulfilling and healthy meal with layers of flavors and a variety of textures. Below, we break down the ingredients and the process to cook this savory dish.
Ingredients:
Instructions:
- Cook the quinoa according to the package instructions if not already cooked. Set aside.
- Dice the onion, squash, and red bell pepper.
- Mince the ginger root and garlic cloves.
- Cut the broccoli into small florets.
- Chop the kale.
- Gather all other ingredients for easy access during cooking.
- In a large skillet or wok, heat the coconut oil over medium-high heat until melted and hot.
- Add the diced onion to the skillet and sauté for about 2-3 minutes until it begins to turn translucent.
- Add the minced ginger and garlic, and continue to sauté for another 1-2 minutes until fragrant.
- Add the broccoli florets, diced squash, and red bell pepper to the skillet.
- Stir-fry the vegetables for about 5-7 minutes, until they become tender-crisp.
- Push the vegetables to the side of the skillet and add the cooked quinoa to the center.
- Stir the quinoa to combine with the vegetables.
- Pour the soy sauce and sesame oil over the quinoa and vegetable mixture.
- Stir everything together so that the quinoa and vegetables are evenly coated.
- Add the chopped kale to the skillet and continue to stir-fry for another 2-3 minutes until the kale has wilted and everything is well mixed.
- Remove the skillet from the heat and sprinkle the sesame seeds over the top.
- Garnish with fresh coriander leaves.
- Serve the quinoa fried rice hot with lime wedges on the side for a fresh, zesty kick.
Tips:
- Ensure quinoa is cooked and slightly cooled before using in the recipe to prevent it from becoming mushy.
- Cut all vegetables to similar sizes for even cooking.
- Feel free to add other vegetables of your choice or even some scrambled eggs or tofu for added protein.
- Add the soy sauce gradually, tasting as you go to prevent over-salting.
- Use a large wok or skillet to provide enough space for stirring and mixing the ingredients evenly.
Quinoa Fried Rice is a versatile and wholesome dish that's ideal for a quick weekday meal or a special weekend treat. With its combination of vegetables, spices, and unique textures, it’s bound to be a hit. Serve with a wedge of lime and a sprinkle of fresh coriander leaves for an extra zing!
| Nutrition Facts | |
|---|---|
| Serving Size | 1520 grams |
| Energy | |
| Calories 1770kcal | 71% |
| Protein | |
| Protein 55g | 35% |
| Carbohydrates | |
| Carbohydrates 210g | 60% |
| Fiber 40g | 107% |
| Sugar 24g | 24% |
| Fat | |
| Fat 80g | 98% |
| Saturated 40g | 132% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 640ug | 71% |
| Choline 240mg | 44% |
| Vitamin B1 1.39mg | 116% |
| Vitamin B2 1.76mg | 136% |
| Vitamin B3 10mg | 62% |
| Vitamin B6 2.42mg | 142% |
| Vitamin B9 620ug | 155% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 500mg | 552% |
| Vitamin E 9mg | 61% |
| Vitamin K 690ug | 576% |
| Minerals | |
| Calcium, Ca 650mg | 50% |
| Copper, Cu 2.06mg | 0% |
| Iron, Fe 18mg | 163% |
| Magnesium, Mg 690mg | 165% |
| Phosphorus, P 1630mg | 130% |
| Potassium, K 3240mg | 95% |
| Selenium, Se 33ug | 60% |
| Sodium, Na 3160mg | 211% |
| Zinc, Zn 12mg | 108% |
| Water | |
| Water 1150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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