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!

  • 14 Apr 2025
  • Cook time 20 min
  • Prep time 10 min
  • 4 Servings
  • 14 Ingredients

Quinoa fried rice

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:

2 tbsp olive oil
27g
1 egg
54g
2 garlic cloves
6g
1 onion
70g
3 cups broccoli
210g
1 zucchini
200g
1/2 cup sweet corn
80g
1/2 cup peas
70g
2 carrots
120g
3 cups quinoa
560g
1 tbsp ginger
5g
3 tbsp soy sauce
55g
2 onion stalks
24g
1 oz chili sauce
27g

Instructions:

1. Preparation:
- 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.
2. Cook the Egg:
- 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.
3. Sauté the Vegetables:
- 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.
4. Combine and Season:
- 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.
5. Final Touches:
- Taste and adjust seasoning if necessary, adding more soy sauce or chili sauce to suit your preference.
6. Serve:
- 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 Size380 grams
Energy
Calories 280kcal14%
Protein
Protein 13g9%
Carbohydrates
Carbohydrates 50g14%
Fiber 9g23%
Sugar 9g9%
Fat
Fat 12g14%
Saturated 1.90g6%
Cholesterol 60mg-
Vitamins
Vitamin A 310ug34%
Choline 110mg20%
Vitamin B1 0.32mg27%
Vitamin B2 0.41mg31%
Vitamin B3 2.46mg15%
Vitamin B6 0.52mg30%
Vitamin B9 150ug36%
Vitamin B12 0.14ug6%
Vitamin C 66mg72%
Vitamin E 1.53mg10%
Vitamin K 63ug54%
Minerals
Calcium, Ca 90mg7%
Copper, Cu 0.40mg44%
Iron, Fe 3.86mg35%
Magnesium, Mg 140mg33%
Phosphorus, P 360mg29%
Potassium, K 840mg25%
Selenium, Se 11ug19%
Sodium, Na 960mg64%
Zinc, Zn 2.56mg23%
Water
Water 300g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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