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Quinoa Fried "Rice" with Tuna

The Foodie Physician
This easy, protein-packed fried “rice” features nutritious quinoa and canned tuna.
5 from 2 votes
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Entree, Main Course, Side Dish
Cuisine American
Servings 4
Calories 342 kcal


  • 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


  • 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.


Calories: 342kcal | Carbohydrates: 35.2g | Protein: 24.7g | Fat: 10.1g | Saturated Fat: 1.7g | Sodium: 500mg | Fiber: 5.1g
Keyword quinoa, seafood, tuna
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