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Vegetarian Quinoa Fried Rice

This flavorful vegetarian quinoa fried rice with broccoli, peas, and carrots, is healthy and delicious! Your family will love this tasty gluten-free dish!Recipe yields 2 large portions or 4 side-dish sized servings.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 193 kcal
Course: Side Dish
Cuisine: Asian

Ingredients

  • 1 cup dry quinoa
  • 1.5 cups vegetable broth or water
  • 2 tsp low sodium soy sauce
  • 2 cloves garlic minced
  • 1-2 cups fresh or frozen veggies: peas, carrots, onion + broccoli
  • ⅛ tsp garlic powder
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. Rinse a cup of quinoa in a mesh sieve/strainer, drain, and allow to dry on a few sheets of paper towels.
  2. Drying time will vary, I usually rinse, strain, and just walk away.
  3. 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.
  4. Next add 1.5 cups of water [or chicken/veggie broth!] to your quinoa and bring to a boil.
  5. 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.
  6. While you're waiting for the quinoa to simmer to fluffy perfection, prep your veggies!
  7. 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!
  8. 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.
  9. Cook the veggies until tender and drain.
  10. Add a little oil or butter and garlic into the skillet with the veggies and stir frequently.
  11. By now the quinoa should be ready... toss it into the skillet with the veggies along with the soy sauce.
  12. 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.
  13. Season to taste and pan fry for a few more minutes.
  14. Serve hot with a side of soy sauce and sweet chili sauce if you have it!

Notes

  • Love eggs in your fried rice? Crack one over the skillet and toss a little extra protein into the mix!
  • You'll also need a teeny bit of fat for frying: a splash of olive oil, a little scoop of coconut oil or even a tiny slice of butter - totally up to you! Also, a drizzle of sweet chili sauce may or may not rock on top of this. (love it so!)
  • Nutrition facts below are an estimate provided by an online nutrition calculator. Adjust as needed.

Nutrition Information

Calories 193kcal (10%) Carbohydrates 35g (12%) Protein 7g (14%) Fat 2g (3%) Sodium 464mg (19%) Potassium 335mg (10%) Fiber 4g (16%) Vitamin A 2500IU (50%) Vitamin C 5.2mg (6%) Calcium 34mg (3%) Iron 2.4mg (13%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 193

% 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.