Quinoa Fried Rice
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4
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Calories
296 kcal
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Course
Main Course
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Cuisine
Asian
Quinoa Fried Rice
Description
Quinoa Fried Rice uses cooked quinoa as a substitute for rice and is stir-fried with vegetables and seasonings to create a flavorful one-pot meal. The dish begins by softening chopped yellow onions and carrots in olive oil until tender, often aided by steaming under a lid. Fresh minced garlic and ginger are then added for aromatic depth. Tamari sauce and fine sea salt season the mixture, complementing the natural sweetness of frozen peas.
Soft scrambled eggs can be incorporated by moving the veggie and quinoa mixture aside to scramble them in the empty center of the pan, then folding them back in. A drizzle of toasted sesame oil and sprinkling of chopped green onions finish the dish, adding fragrance and subtle richness.
Using cooked quinoa that has been chilled enhances the texture and ease of stir-frying. This dish accommodates vegan variations by omitting eggs or substituting with tofu. It can be served as a main or side dish and fits well into gluten-free or soy-free diets by selecting appropriate ingredients.
Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion , chopped
- 3 carrot peeled and chopped (see notes
- 2 garlic minced, cloves
- 1 inch ginger minced, fresh
- 2 tablespoons tamari (gluten-free soy sauce)
- 3 cups quinoa see notes, cooked
- ½ cup peas frozen
- ½ teaspoon salt fine sea salt
- 2 large egg optional
- 1 teaspoon sesame oil toasted
- 2 green onions , chopped
Instructions
- Add the olive oil to a large skillet over medium high heat, and saute the onion and carrots until they soften, about 10 minutes. If your pan has a lid, you can add a splash of water and cover the pot for 5 of those minutes, to help the carrots soften even more. (They take a while to become fork tender, but will cook faster the smaller you chop them.)
- When the carrots are as tender as you'd like them to be, add in the garlic and ginger, and stir for 1 more minute. Then add in the tamari, cooked quinoa, frozen peas, and salt. Stir for 2 more minutes, until everything is warm.
- To add eggs to this dish, move the quinoa and veggies to the edges of the pan, creating an empty space in the center of the pan. Crack the eggs into the center (use a little extra oil if you're worried about them sticking) then use a spatula to scramble the eggs in the center. They should be soft scrambled in about 3 to 4 minutes.
- When the eggs are cooked, mix them into the warm quinoa and veggies, so there will be pieces of egg throughout the dish. Add in the toasted sesame oil for flavor, and stir in the green onions. Adjust any seasoning to taste, and then the dish is ready to serve when it's all piping hot. Garnish with sesame seeds, if desired.
- Leftover quinoa fried rice can be stored in an airtight container in the fridge for up to 5 days. It will reheat quickly again in a skillet!
Notes
- Nutrition info estimates one of four servings at approximately 1¼ cups each.
- For vegan versions, substitute scrambled eggs with tofu.
- This recipe is gluten-free using tamari; regular soy sauce can be used otherwise.
- Coconut aminos provide a soy-free alternative to tamari.
- Use cooked quinoa chilled in the refrigerator for best stir-fry texture.
- To chill quinoa quickly, spread it thinly on a large plate and refrigerate for 15–20 minutes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 296 kcal
% Daily Value*
| Calories | 296kcal | 15% |
| Carbohydrates | 40g | 13% |
| Protein | 12g | 24% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 93mg | 31% |
| Sodium | 869mg | 36% |
| Potassium | 535mg | 11% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 7979IU | 160% |
| Vitamin C | 13mg | 14% |
| Calcium | 69mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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