Veggie-packed quinoa fried rice

Looking for a healthy twist on fried rice? Try our Veggie-Packed Quinoa Fried Rice recipe! Loaded with quinoa, fresh veggies like broccoli, zucchini, mushrooms, and carrots, and seasoned with soy sauce, garlic, and ginger, this dish is a nutritious and delicious take on a classic favorite. Perfect for a quick weeknight dinner or meal prep!

  • 02 Apr 2024
  • Cook time 20 min
  • Prep time 10 min
  • 4 Servings
  • 14 Ingredients

Veggie-packed quinoa fried rice

Quinoa fried rice is a nutritious and delicious twist on the traditional fried rice recipe. This veggie-packed version is not only high in protein and fiber but also loaded with a variety of colorful vegetables. It's a perfect meal for those looking to eat healthy without sacrificing flavor. Whether you're vegetarian or just seeking a hearty dish, you'll find this recipe satisfying and easy to prepare.

Ingredients:

3 cups quinoa
560g
2 tbsp olive oil
27g
2 eggs
110g
2 garlic cloves
6g
1 onion
110g
1 cup mushrooms
70g
1 stalk broccoli
150g
1 zucchini
200g
1/2 cup sweet corn
70g
1/2 cup peas
70g
2 carrots
120g
1 tbsp ginger root
6g
3 tbsp soy sauce
55g
2 cups onion
200g

Instructions:

1. Prepare Quinoa:
- If you haven't already, cook the quinoa as per the package instructions. Once done, set it aside to cool.
2. Prep the Veggies:
- Mince the garlic, finely dice the onion, slice the mushrooms, cut the broccoli into small florets, dice the zucchini and carrots, and slice the scallions.
3. Scramble the Eggs:
- Heat 1/2 tablespoon of olive oil in a large skillet or wok over medium heat.
- Beat the eggs in a small bowl, then pour them into the skillet.
- Scramble the eggs until fully cooked. Remove them from the skillet and set aside.
4. Cook the Vegetables:
- In the same skillet, add the remaining 1.5 tablespoons of olive oil.
- Add the minced garlic, diced onion, and grated ginger. Sauté until fragrant and the onion is translucent, about 2-3 minutes.
- Add the diced carrots and cook for another 3 minutes, until they begin to soften.
- Add the mushrooms, broccoli, and zucchini. Sauté for another 5 minutes, until the vegetables are tender.
5. Combine Everything:
- Add the sweet corn and peas to the skillet. Cook for 2 more minutes until heated through.
- Return the scrambled eggs to the skillet.
- Add the cooked quinoa to the skillet and mix everything together thoroughly.
- Pour the soy sauce over the mixture and stir until evenly coated.
6. Finish and Serve:
- Toss in the sliced scallions and give the mixture one final stir.
- Remove the skillet from heat and serve immediately.

Tips:

- Ensure your quinoa is properly cooked and fluffy before adding it to the pan. This prevents it from becoming mushy.

- Use a large pan or wok to give the ingredients enough space to fry evenly.

- Prepare and chop all vegetables beforehand to make the cooking process smoother and quicker.

- Don't be afraid to use high heat — it helps to achieve that authentic fried rice texture and flavor.

- Feel free to add other veggies or proteins like bell peppers, snap peas, tofu, or chicken to cater to your preference.

- Add a dash of sesame oil at the end for an extra layer of flavor.

This veggie-packed quinoa fried rice is a delightful and healthy meal that can be enjoyed on its own or as a side dish. It's versatile enough for weeknight dinners and impressive enough for entertaining guests. The combination of quinoa and colorful vegetables makes it both visually appealing and nutritionally balanced. Remember, you can always customize it with your favorite vegetables or protein for an extra twist. Enjoy your delicious and wholesome dish!

Nutrition Facts
Serving Size440 grams
Energy
Calories 310kcal12%
Protein
Protein 16g10%
Carbohydrates
Carbohydrates 50g14%
Fiber 9g24%
Sugar 11g11%
Fat
Fat 13g15%
Saturated 2.33g8%
Cholesterol 120mg-
Vitamins
Vitamin A 330ug37%
Choline 160mg29%
Vitamin B1 0.35mg29%
Vitamin B2 0.53mg41%
Vitamin B3 2.85mg18%
Vitamin B6 0.56mg33%
Vitamin B9 160ug40%
Vitamin B12 0.29ug12%
Vitamin C 55mg60%
Vitamin E 1.53mg10%
Vitamin K 50ug41%
Minerals
Calcium, Ca 100mg7%
Copper, Cu 0.46mg0%
Iron, Fe 3.86mg35%
Magnesium, Mg 140mg33%
Phosphorus, P 410mg32%
Potassium, K 930mg27%
Selenium, Se 18ug31%
Sodium, Na 880mg58%
Zinc, Zn 2.80mg25%
Water
Water 350g-
* 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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