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!
Cook time 20 min
Prep time 10 min
Ingredients:
2 tbsp olive oil1 egg
2 garlic cloves
1 onion
3 cups broccoli
1 zucchini
1/2 cup sweet corn
1/2 cup peas
2 carrots
3 cups quinoa
1 tbsp ginger
3 tbsp soy sauce
2 onion stalks
1 oz chili sauce
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.
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 per serving
4 ServingsCalories 280kcal
Protein 13g
Carbohydrates 50g
Fiber 9g
Sugar 9g
Fat 12g
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