Quinoa fried rice
Discover a healthier twist on a classic favorite with our Quinoa Fried Rice recipe! Packed with nutrient-rich ingredients like broccoli, zucchini, sweet corn, peas, and carrots, this dish is seasoned to perfection with garlic, ginger, soy sauce, and a hint of chili for a delightful kick. Perfect for a quick weeknight dinner or a wholesome lunch option. Enjoy a delicious and guilt-free meal in just a few simple steps!
- 23 Apr 2024
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 14 Ingredients
Quinoa fried rice is a nutritious and delicious alternative to traditional fried rice. Packed with a variety of colorful vegetables and protein-rich quinoa, this dish is both satisfying and healthy. Perfect for a quick weeknight dinner or as a meal prep option, quinoa fried rice combines the flavors of soy sauce, ginger, and chili for a delightful fusion of tastes.
Ingredients:
Instructions:
- Cook the Quinoa: If you haven't already, cook the quinoa according to package instructions. Set it aside to cool.
- Dice and Chop: Prepare all your vegetables: mince the garlic, dice the onion, zucchini, and carrots, chop the broccoli into small florets, and slice the onion stalks.
- Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat.
- Crack the egg into the skillet and scramble it, breaking it into small pieces as it cooks. Once cooked, remove the egg from the skillet and set it aside.
- Add the remaining tablespoon of olive oil to the skillet.
- Once the oil is hot, add the minced garlic and grated ginger, sautéing for about 1 minute, until fragrant.
- Add the diced onion and cook until it's translucent, about 2-3 minutes.
- Toss in the carrots, broccoli, zucchini, sweet corn, and peas. Sauté the vegetables for 5-7 minutes, until they are tender but still crisp.
- Add the cooked quinoa to the skillet with the vegetables.
- Pour in the soy sauce and chili sauce, stirring well to evenly distribute the sauces and coat the quinoa and vegetables.
- Toss in the cooked egg pieces and sliced onion stalks. Stir everything together until well combined and heated through.
- Taste and adjust seasoning if necessary, adding more soy sauce or chili sauce to suit your preference.
- Transfer the quinoa fried rice to serving bowls or plates.
- You can garnish with additional sliced onion stalks or a sprinkle of sesame seeds if desired.
Tips:
- Ensure that the quinoa is thoroughly rinsed before cooking to remove its bitter outer coating.
- Cook the quinoa ahead of time and let it cool completely. This helps achieve a better texture when frying.
- Use a large, non-stick skillet or wok for frying to ensure even cooking and prevent sticking.
- Cook the vegetables until they are just tender to retain their color and nutrients.
- Feel free to customize the vegetable mix based on your preferences and seasonal availability.
- Add in some protein such as tofu, shrimp, or chicken for a heartier meal.
Quinoa fried rice is a versatile and healthy dish that can be easily tailored to fit your dietary needs and tastes. By following these steps and tips, you can create a delicious and nutritious meal that is sure to become a favorite in your household. Enjoy the vibrant flavors and wholesome ingredients that this recipe has to offer.
| Nutrition Facts | |
|---|---|
| Serving Size | 380 grams |
| Energy | |
| Calories 280kcal | 11% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 9g | 23% |
| Sugar 9g | 9% |
| Fat | |
| Fat 12g | 14% |
| Saturated 1.90g | 6% |
| Cholesterol 60mg | - |
| Vitamins | |
| Vitamin A 310ug | 34% |
| Choline 110mg | 20% |
| Vitamin B1 0.32mg | 27% |
| Vitamin B2 0.41mg | 31% |
| Vitamin B3 2.46mg | 15% |
| Vitamin B6 0.52mg | 30% |
| Vitamin B9 150ug | 36% |
| Vitamin B12 0.14ug | 6% |
| Vitamin C 66mg | 72% |
| Vitamin E 1.53mg | 10% |
| Vitamin K 63ug | 54% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.40mg | 0% |
| Iron, Fe 3.86mg | 35% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 360mg | 29% |
| Potassium, K 840mg | 25% |
| Selenium, Se 11ug | 19% |
| Sodium, Na 960mg | 64% |
| Zinc, Zn 2.56mg | 23% |
| Water | |
| Water 300g | - |
| * 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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