Healthy Quinoa Fried Rice
Quinoa fried rice – Ready in 30 minutes or less if you have pre-cooked your quinoa
This quinoa fried rice is a quick, simple and healthy alternative to traditional fried rice.
Loaded with veggies and protein, it makes a great side dish or add some diced tofu, chicken or shrimp to make it a well rounded, easy and tasty weeknight meal! The recipe comes together in 30 minutes and even less if you have pre-cooked your quinoa.
I recommend preparing the quinoa the day before, chilling the quinoa helps dry it out and prevents the end product from getting mushy. If you didn’t plan that far in advance no big deal. Cook the quinoa, spread it out on a baking tray and place it in freezer for 15 minutes.
Quinoa has a natural coating of bitter-tasting saponin so always rinse it several times under cold running water to get rid of it. Use a fine mesh strainer to keep the tiny seeds from falling out while rinsing.
I used a combination of broccoli, mushrooms, corn, peas and carrots but you can experiment with your favorite vegetables. You can use fresh or frozen vegetables although frozen veggies will save you some time. It’s important to have all the ingredients prepped and ready to go before you start cooking.
If you like fried rice, I’m pretty sure you will love this delicious quinoa fried rice!
Healthy quinoa fried rice
- 190 grams (1 cup) quinoa
- 480 ml (2 cups) water
- 1 ½ tablespoon olive oil divided
- 2 eggs beaten
- 1 small white onion diced
- 2 cloves garlic minced
- 1 large carrot peeled and diced
- 200 grams (7 ounces) mushrooms sliced
- 1 head broccoli cut into florets
- 80 grams (1/2 cup) frozen corn
- 65 grams (1/2 cup) frozen peas
- ½ tablespoon grated fresh ginger
- 3 tablespoons low sodium soy sauce Tamari for gluten free
- salt and pepper to taste
- 2 green onions thinly sliced
- Rinse the quinoa and drain. In a small saucepan, combine the quinoa with water and bring to a boil uncovered.
- When it starts to boil, reduce the heat to the lowest setting, cover and simmer for 20 minutes or until the water is absorbed and the quinoa is light and fluffy.
- If you have time, cook the quinoa the night before otherwise cook the quinoa, spread it out on a baking tray and place it in the freezer for 15 minutes.
- In a frypan, heat 1/2 tablespoon of olive oil over medium heat. Once the oil is hot, add the lightly beaten eggs. Let them cook for about 30-40 seconds or until set, then scramble.
- Heat the remaining 1 tablespoon of olive oil over medium high heat. Add the onion and garlic, and cook, stirring often, until the onion has become translucent, about 4-5 minutes.
- Add mushrooms and broccoli and cook, stirring constantly, until the vegetables are tender, about 3 minutes.
- Add the corn, peas, carrots, egg and quinoa. Cook, stirring constantly, until heated through, about 1-2 minutes.
- Add the ginger and soy sauce, and gently toss to combine.
- Add salt and pepper to taste.
- Remove from heat, add the chopped spring onions and coriander and serve immediately.