My Quinoa Fried "Rice" features protein-packed quinoa instead of white rice in this healthier version of the classic Chinese restaurant dish. Quinoa is a gluten-free whole grain that provides a variety of vitamins, minerals and fiber to boost the nutrition of this recipe.
Fried rice holds a special place in my heart. The year after I graduated from college and was living on my own for the first time, it was the first dish I learned to cook. It was fast, easy, convenient and most importantly, cheap!
However, restaurant fried rice isn't always the healthiest dish. It’s made with white rice and a meager amount of vegetables and is often high in fat and sodium.
My quinoa fried rice offers a wholesome twist on traditional fried rice, where nutrient-rich quinoa takes center stage. Bursting with plant-based protein and dietary fiber, this dish is delicious, hearty, and satisfying.
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Why You'll Love This Dish
- Healthy- this dish is low in calories and packed with protein, fiber, vitamins, and minerals
- Quick and Easy- it's a breeze to prepare, perfect for busy weeknights
- Versatile- customize it with your favorite veggies, meat or tofu
- Tasty- a balanced mixture of sweet, savory, and umami flavors
- Great for Meal Prep: prepare a batch in advance for easy and healthy lunches or dinners throughout the week
- Gluten-Free- perfect for those with gluten sensitivity, as quinoa is naturally gluten free
Quinoa Fried Rice
Here's why this quinoa fried rice is a healthier version of traditional fried rice.
Quinoa
For my quinoa fried "rice," I use nutrient-packed quinoa instead of white rice. White rice is refined, meaning it’s had most of its nutrients, including fiber, stripped away in the milling process.
Quinoa, on the other hand, is a whole grain and a nutritional powerhouse. It’s packed with protein and provides a wide variety of vitamins, minerals and fiber.
Doctor's Tips
- One cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber.
- Unlike some plant proteins, quinoa is a complete protein. This means that it contains all nine essential amino acids that our bodies cannot make on their own.
- To learn more, read my post all about the health benefits of quinoa.
Vegetables
To up the nutrition even more, I like to adds lots of veggies to this dish. It's basically like a quinoa and vegetable stir fry. Use a variety of different colored vegetables to maximize the nutrients.
For these photos, I used a combination of broccoli, peas and carrots but you can experiment with your favorite vegetables. Mushrooms, zucchini, bell peppers and edamame are some other great options.
You can use either fresh or frozen vegetables for this quinoa fried rice. Frozen vegetables are picked and frozen at their peak so they remain nutrient-rich.
Eggs
Eggs provide protein as well as several important vitamins, minerals and antioxidants. You can also add some diced tofu, chicken or shrimp and this side dish easily becomes a main course.
Less Oil
Restaurant fried rice can sometime be drenched in oil. However, when you make it at home, you can control the amount of oil used. You don’t need to use too much oil if you use ingredients that have lots of flavor.
Less Salt
To keep the sodium in check, I use reduced sodium soy sauce (or tamari, which is gluten-free) in this quinoa fried rice. You can adjust the seasoning to taste.
Chef's Tips
- Day-old quinoa works best in this dish because the grains will be slightly dried out. If you use freshly cooked quinoa, your fried “rice” will end up being gummy.
- You can plan ahead and make a batch of quinoa the night before. If you do use fresh quinoa, spread it out on a baking tray and let in cool in the refrigerator or freezer for a few hours before making the dish.
- You can use fresh or frozen veggies in this quinoa stir fry. Broccoli, peas, carrots, mushrooms, zucchini, bell peppers and edamame are all great options.
- You can also add some diced tofu, chicken, shrimp or beef to make this dish a main course.
What To Eat With This Quinoa Stir Fry
More Tasty Quinoa Dishes
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Recipe
Quinoa Fried "Rice"
Equipment
- Sauté Pan or Wok
Ingredients
- 1 cup quinoa, rinsed
- 3 teaspoons safflower, peanut or other neutral-flavored oil, divided
- 2 eggs
- Salt and pepper
- 3 cloves garlic, minced
- 1 tablespoon minced ginger
- 3 scallions, sliced (whites and greens separated) plus extra for garnish
- 1 ½ cups chopped carrots, broccoli and peas (fresh or frozen)
- 2 tablespoons low sodium soy sauce (or tamari if gluten-free)
- 2 teaspoons sesame oil
- ½ teaspoon Sriracha or other hot sauce (optional)
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, ginger and scallion whites and cook until fragrant, 2-3 minutes. Add the vegetables and cook a few minutes, stirring often, until crisp tender. Add the cooled quinoa and stir to combine. Add the soy sauce, sesame oil, Sriracha, scallion greens and cooked egg and stir to combine well. Garnish with scallion greens.
Notes
- Day-old quinoa works best in this dish because the grains will be slightly dried out. If you use freshly cooked quinoa, your fried “rice” will end up being gummy.
- You can plan ahead and make a batch of quinoa the night before. If you do use fresh quinoa, spread it out on a baking tray and let in cool in the refrigerator or freezer for a few hours before making the dish.
- You can use fresh or frozen veggies in this quinoa stir fry. Broccoli, peas, carrots, mushrooms, zucchini, bell peppers and edamame are all great options.
- You can also add some diced tofu, chicken, shrimp or beef to make this dish a main course.
Yukti Arora says
so tasty rice recipe i loved it, so keep posting.
Anonymous says
Looks great,but have you any suggestions for an egg-free version for those with dairy allergies? Thanks!
Maha Lakshmi says
Wow! looking so colorful. I like this recipe. Thanks for sharing.