Vegetarian Quinoa Fried Rice
User Reviews
4.9
Vegetarian Quinoa Fried Rice
Description
This recipe begins by rinsing and lightly toasting dry quinoa to add a subtle nutty flavor before simmering it in vegetable broth until fluffy. While the quinoa cooks, vegetables such as peas, carrots, onions, and broccoli are blanched or prepped for stir-frying. Minced garlic, soy sauce, and garlic powder enhance the dish’s savory character, with salt and pepper adjusted for taste.
The quinoa provides a light, slightly chewy texture in place of rice, with the vegetables contributing freshness and bite. This variation retains the satisfying mouthfeel of fried rice but uses quinoa’s higher protein and fiber content. Garlic offers aromatic depth, and the choice of soy sauce introduces an umami boost.
Vegetarian Quinoa Fried Rice can be served as a main or side dish and customized by adding eggs or a splash of oil or butter in the frying step according to personal preference. A drizzle of sweet chili sauce can be a finishing touch to add a bit of heat and sweetness, complementing the savory core.
The notes advise that a small amount of fat is needed for frying and highlight the possibility to add eggs for extra protein. Nutrition estimates are approximate and can be adjusted as desired.
Ingredients
- 1 cup quinoa dry
- 1.5 cups vegetable broth or water
- 2 tsp soy sauce low sodium
- 2 cloves garlic minced
- 1-2 cups vegetable peas, carrots, onion + broccoli, fresh or frozen
- ⅛ tsp garlic powder
- salt to taste
- black pepper to taste
Instructions
- Rinse a cup of quinoa in a mesh sieve/strainer, drain, and allow to dry on a few sheets of paper towels.
- Drying time will vary, I usually rinse, strain, and just walk away.
- Once dry, toss quinoa into a pot and allow it to toast on medium heat for just a minute or so, while stirring. You don't quite want to brown it, just a light toasting.
- Next add 1.5 cups of water [or chicken/veggie broth!] to your quinoa and bring to a boil.
- Once the bubbles start flying, reduce to low, cover, and simmer for approximately 12 minutes. Remove lid, fluff with a fork, and set aside. If it's still a little liquid-y let it simmer for another minute or so until it's nice and fluffy.
- While you're waiting for the quinoa to simmer to fluffy perfection, prep your veggies!
- I used frozen peas, fresh baby carrots, and fresh broccoli since it's what I had on hand. Any combo of veggies, frozen or fresh will work!
- To get them all ready for frying, I blanched (boiled) chopped broccoli florets, diced carrots, and whole peas in about an inch of water in a small frying pan.
- Cook the veggies until tender and drain.
- Add a little oil or butter and garlic into the skillet with the veggies and stir frequently.
- By now the quinoa should be ready... toss it into the skillet with the veggies along with the soy sauce.
- If you're adding optional egg to your fried rice, crack one over the side of the skillet while it's still hot and fry it up into your yummy quinoa fried rice.
- Season to taste and pan fry for a few more minutes.
- Serve hot with a side of soy sauce and sweet chili sauce if you have it!
Notes
- You can add an egg to the fried quinoa for extra protein by cracking it into the skillet during cooking.
- For frying, use a small amount of fat such as olive oil, coconut oil, or butter depending on preference.
- A drizzle of sweet chili sauce can be added on top for additional flavor contrast.
- Nutrition facts are estimates and should be adjusted according to ingredient specifics used.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 193 kcal
% Daily Value*
| Calories | 193kcal | 10% |
| Carbohydrates | 35g | 12% |
| Protein | 7g | 14% |
| Fat | 2g | 3% |
| Sodium | 464mg | 19% |
| Potassium | 335mg | 7% |
| Fiber | 4g | 16% |
| Vitamin A | 2500IU | 50% |
| Vitamin C | 5.2mg | 6% |
| Calcium | 34mg | 3% |
| Iron | 2.4mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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