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Quinoa Fried Rice
Quinoa Fried Rice is an easy dish made with protein-packed quinoa instead of rice. You can add in any veggies or cooked protein you have on hand, to make it a complete meal!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 296 kcal
Course:
Main Course
Cuisine:
Asian
Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion , chopped
- 3 carrots , peeled and chopped (see notes)
- 2 garlic cloves , minced
- 1 inch fresh ginger , minced
- 2 tablespoons tamari (gluten-free soy sauce)
- 3 cups cooked quinoa (see notes)
- ½ cup frozen peas
- ½ teaspoon fine sea salt
- 2 large eggs (optional)
- 1 teaspoon toasted sesame oil
- 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!
Cup of Yum
Notes
- Nutrition information is for 1 of 4 servings, or about 1 1/4 cups of fried rice. This information is automatically calculated, and is just an estimate, not a guarantee.
- For a vegan dish, replace the eggs with scrambled tofu, instead.
- This recipe is gluten-free when you use tamari, but you can use regular soy sauce if you don't need a gluten-free option. For a soy-free dish, try using coconut aminos, instead.
- This recipe works best when you use cooked quinoa that has been chilled in the fridge. See the full post for cooking directions, if you need them. You can quickly cool down quinoa by spreading it out in a thin layer on a large plate, then stick it in the fridge for 15 to 20 minutes to chill.
Nutrition Information
Calories
296kcal
(15%)
Carbohydrates
40g
(13%)
Protein
12g
(24%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
5g
Cholesterol
93mg
(31%)
Sodium
869mg
(36%)
Potassium
535mg
(15%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Vitamin A
7979IU
(160%)
Vitamin C
13mg
(14%)
Calcium
69mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 296
% 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.