This easy, protein-packed fried “rice” features nutritious quinoa and canned tuna- it's the perfect family-friendly weeknight meal.
I am a big menu planner. When people ask me for healthy eating tips, menu planning is always high up on my list. Menu planning means that I take some time each week to plan out my family’s meals for the week and then I make one trip to the grocery store. This helps me to plan nutritious meals for
the whole week and avoid last-minute trips to the grocery store or take-out restaurant. But sometimes life can get hectic and every now and then, I’ll find myself tired and hungry after a long day at work, peering into my fridge, asking myself the time old question, “what’s for dinner?”
the whole week and avoid last-minute trips to the grocery store or take-out restaurant. But sometimes life can get hectic and every now and then, I’ll find myself tired and hungry after a long day at work, peering into my fridge, asking myself the time old question, “what’s for dinner?”
Fried rice is one of those dishes that I turn to when I need to get dinner on the table fast but haven’t planned ahead of time. It’s a comfort food for me and is one of the first dishes I ever learned to cook.
Making fried rice at home is quick, easy, inexpensive and so much healthier than eating restaurant fried rice. And the best part is, you can make it with ingredients that you probably already have in your kitchen.
Making fried rice at home is quick, easy, inexpensive and so much healthier than eating restaurant fried rice. And the best part is, you can make it with ingredients that you probably already have in your kitchen.
I usually make fried rice with brown rice but I also like to use other grains like quinoa. Quinoa is a whole grain and a nutritional powerhouse, packed with lots of protein, vitamins, minerals and fiber. I like to keep cooked quinoa in my freezer for dishes like this. But the great thing is that even if you don’t have any cooked quinoa on hand, it cooks up in just 10-15 minutes.
I like to add a variety of colorful vegetables to my fried “rice.” The combination of vegetables changes each time I make it, depending on what I have in my fridge or freezer. This time I used diced red bell peppers and frozen peas but you can use carrots, mushrooms, zucchini, spinach or whatever veggies
you like.
you like.
Finally, I like to add a protein to the dish. Sometimes I’ll just throw in an egg or two. But for a more substantial meal, I like to add an additional protein like chicken or shrimp. Or something I always keep in my pantry- canned tuna. You might think that canned tuna is an unusual choice for fried rice but it works perfectly and there’s no cooking involved! Simply open up a can and add it to your dish for a delicious and healthy, protein-packed dinner. It also adds a nice boost of heart-healthy omega-3 fatty acids!
Quinoa Fried "Rice" with Tuna
This easy, protein-packed fried “rice” features nutritious quinoa and canned tuna.
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Servings: 4
Calories: 342kcal
Ingredients
- 1 cup quinoa, rinsed
- 3 teaspoons safflower, peanut or other neutral-flavored oil, divided
- 2 large eggs
- Salt and pepper
- 3 cloves garlic, minced
- 3 scallions, sliced (whites and greens separated)
- 1 red bell pepper, diced
- ¾ cup frozen peas
- 2 tablespoons low sodium soy sauce (or tamari if gluten-free)
- 2 teaspoons sesame oil
- 1-2 teaspoons Sriracha (optional)
- 2 (5 oz) cans solid white albacore tuna in water, drained
Instructions
- Place the quinoa in a saucepan with 2 cups water and bring to a boil. Lower heat to a simmer and cover. Cook 10-15 minutes until done. Cool the quinoa, ideally overnight, in the refrigerator.
- Heat 1 teaspoon oil in a wok over medium high heat. Beat the eggs in a bowl with a fork and add them to the pan. Season them with a pinch of salt and pepper. Cook, stirring occasionally, until firm. Break the egg up into pieces with a spatula and transfer it to a plate.
- Heat the remaining 2 teaspoons oil in the wok. Add the garlic and cook a few seconds until fragrant. Add the scallion whites and bell pepper and cook a few minutes, stirring often, until crisp tender. Add the peas and cook another 1-2 minutes until heated through. Add the cooled quinoa and stir to combine. Add the soy sauce, sesame oil, Sriracha, scallion greens, egg, and tuna and stir to combine well. Garnish with sliced scallions.
Nutrition
Serving: 0g | Calories: 342kcal | Carbohydrates: 35.2g | Protein: 24.7g | Fat: 10.1g | Saturated Fat: 1.7g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 500mg | Potassium: 0mg | Fiber: 5.1g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg
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Heather Gannoe says
I LOVE making fried rice! And I've never thought to try it with quinoa, I'll have to give that a try!
sonaliruder says
Thanks Heather, I hope you like it!
Alisa says
I'd never thought to add tuna to fried rice, but it's a brilliant idea! And I'll have to keep an eye out for Wild Selections - we've been looking for a good brand of canned fish.
sonaliruder says
Thanks Alisa! It really is a great brand, I hope you can find it 🙂
Rachel Norman says
Meal planning is definitely high on my list, too! I don't know how to get through the week without it! I love the idea of using quinoa instead of rice...quicker to cook and packs a punch with protein 🙂
sonaliruder says
Yay for meal planning and I love that you're a fan of quinoa too! Thanks Rachel 🙂
Elizabeth Shaw says
I second Jessica! I love cauliflower fried rice and adding tuna is a great way for me to kick up my fish intake. Your photos are gorgeous Sonali! I love the effect with the two cans in the blurred shot, nice work! EA would be proud!
sonaliruder says
Haha, thanks so much Liz!
Rebecca Pytell says
Well I love "fried rice" and tuna! What a lovely meal!
sonaliruder says
Thanks Rebecca!
Melanie says
Such a pretty dish! I have never thought to make fried "rice" with quinoa before! I'm definitely going to be trying this as well as adding tuna. 🙂
sonaliruder says
Thanks so much Melanie! I hope you love it!
Jessica Levinson says
You know meal planning is key for me too! I love making fried rice with quinoa, but never thought to add canned tuna. What an interesting idea! Looks great!
sonaliruder says
Thanks Jessica! And yes, I think of you as the Queen of Meal Planning 🙂
Corina says
I love fried rice but haven't tried quinoa in this type of dish! It sounds like a great alternative and looks delicious!
sonaliruder says
Thanks Corina, I hope you like it if you give it a try!
Rosey Rebecca says
Yum! Fried rice with quinoa sounds so delicious! I've never tried to make it at home but I'm going to pin this and try it next week! I even have an idea to add some ginger miso tempeh to it! I love meal planning too. As always, Thanks for the brilliant recipe!
sonaliruder says
Thanks for stopping by Rebecca! Adding that ginger miso tempeh sounds awesome, I hope you enjoy the recipe 🙂