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Quinoa Fried "Rice"

Protein-packed quinoa replaces 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.

Course Entree
Cuisine Chinese
Servings 4
Calories 278 kcal
Author The Foodie Physician

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)
US Customary - Metric

Instructions

  1. 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.
  2. 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.
  3. 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.
Nutrition Facts
Quinoa Fried "Rice"
Amount Per Serving
Calories 278 Calories from Fat 89
% Daily Value*
Total Fat 9.9g 15%
Saturated Fat 1.7g 9%
Sodium 354mg 15%
Total Carbohydrates 36.1g 12%
Dietary Fiber 5.3g 21%
Protein 11.4g 23%
* Percent Daily Values are based on a 2000 calorie diet.