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5 from 1 vote

Quinoa Fried "Rice" with Tuna

This easy, protein-packed fried “rice” features nutritious quinoa and canned tuna.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Entree, Main Course, Side Dish
Cuisine: American
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