Name: Quinoa “Fried Rice” Recipe
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 5
Cuisine: Asian
Ingredients: 4 cups quinoa; 8 Scallions; 4 garlic cloves; 2 red peppers; 1 tomato; 2 tbsp low sodium soy sauce; 2 tsp Vegetable Oil; spray oil; 3 large egg whites; 1 large egg; salt

This delicious and nutritious take on traditional fried rice is sure to become a family favorite. Using quinoa instead of rice adds a wonderful nutty flavor and a boost of protein. The colorful mix of veggies gives it a vibrant appeal while the soy sauce and garlic lend a savory note. It's a quick and easy dish that's perfect for weeknight dinners or meal prep.

Photos of Quinoa “Fried Rice” Recipe

While most of these ingredients are commonly found in a well-stocked pantry, you may need to find quinoa in the grains section of your supermarket if it's not already in your kitchen. Quinoa is a highly nutritious grain that's packed with protein and fiber. Another ingredient to look out for is low sodium soy sauce, which is a healthier alternative to regular soy sauce.

Ingredients for Quinoa Fried Rice

Quinoa: A healthy grain that is high in protein and fiber. It's a wonderful alternative to rice in this dish.

Scallions: Also known as green onions, these add a mild onion flavor.

Garlic cloves: Provides a robust and earthy flavor that's essential in many dishes.

Red peppers: Adds color and a sweet and slightly tangy flavor.

Tomato: Gives the dish a bit of juiciness and acidity.

Low sodium soy sauce: Adds a rich umami flavor without the excess sodium.

Vegetable oil: Used for sautéing the vegetables.

Spray oil: Helps to cook the eggs without sticking.

Egg whites: A great source of protein.

Egg: Adds a richness to the dish.

Salt: Enhances the flavor of all the other ingredients.

One reader, Essy Cheng says:

This quinoa fried rice recipe is a game-changer! The flavors are amazing, and it's so easy to make. It's a healthier alternative to traditional fried rice, and the texture of the quinoa adds a nice twist. I love how versatile and delicious it is. Highly recommend trying it out!

Essy Cheng

Key Techniques for Mastering Quinoa Fried Rice

How to cook the eggs: In a nonstick wok, spray the oil, then add the eggs and salt. Cook for 1 to 2 minutes until done. Set aside.

How to sauté the vegetables: Add the remaining oil to the wok, then add the scallions, red peppers, and garlic. Sauté for 1 minute, then stir in the tomato and quinoa.

How to adjust the seasoning: Adjust the soy sauce as needed to taste, then mix well for another 30 seconds.

How To Make Quinoa “Fried Rice”

Cook up this easy-to-follow quinoa recipe for lunch today! It’s loaded with nutritious quinoa and savory seasonings for a filling meal.

Preparation: 5 minutes

Cooking: 10 minutes

Total: 15 minutes

Serves:

Ingredients

4cupsquinoa,cooked
8scallions,chopped
4garlic cloves,minced
2red peppers ,diced small
1tomato,diced small
2tbsplow sodium soy sauce,or tamari
2tspvegetable oil
spray oil
3large egg whites,beaten
1large egg,whole, beaten
salt

Instructions

In a nonstick wok, spray the oil, then add the eggs and salt.
Cook for 1 to 2 minutes until done. Set aside.
Add the remaining oil to the wok, then add the scallions, red peppers and garlic.
Sauté for a 1 minute, then stir in the tomato and quinoa.
Add the soy sauce, then stir to mix everything until combined.
Keep stirring for a few minutes, then add the cooked scrambled egg.
Adjust the soy sauce as needed to taste, then mix well for another 30 seconds.
Serve warm, and enjoy!

Nutrition

Calories: 607.95kcal
Fat: 15.07g
Saturated Fat: 1.70g
Trans Fat: 0.03g
Monounsaturated Fat: 6.26g
Polyunsaturated Fat: 6.11g
Carbohydrates: 94.17g
Fiber: 11.53g
Sugar: 3.44g
Protein: 24.41g
Cholesterol: 37.20mg
Sodium: 641.01mg
Calcium: 100.26mg
Potassium: 1066.43mg
Iron: 7.15mg
Vitamin A: 114.42µg
Vitamin C: 69.42mg

Essential Technique for Perfect Quinoa Fried Rice

When preparing the quinoa, it's best to rinse it under cold water before cooking. This helps to remove any saponins, a natural coating that can make the quinoa taste bitter or soapy. Use a fine mesh strainer to rinse the quinoa until the water runs clear. This will ensure that your quinoa fried rice has the best possible flavor.

Time-Saving Tips for Preparing This Recipe

Prep ahead: Chop and prepare all the ingredients in advance to streamline the cooking process.

One-pot wonder: Utilize one pot or pan for the entire recipe to minimize cleanup time.

Batch cooking: Make a larger quantity and store the leftovers for quick and convenient meals throughout the week.

Organized workspace: Keep your cooking area tidy and organized to avoid wasting time searching for utensils and ingredients.

Quick-cooking ingredients: Use ingredients that cook quickly, such as pre-cooked quinoa, to reduce overall cooking time.

Efficient multitasking: Plan and execute tasks simultaneously to maximize efficiency in the kitchen.

Simple substitutions: Substitute ingredients with similar alternatives to save time on ingredient preparation.

Substitute Ingredients For Quinoa “Fried Rice” Recipe

quinoa - Substitute with brown rice: Brown rice has a similar texture and can be used as a substitute for quinoa in fried rice recipes.
scallions - Substitute with chives: Chives have a mild onion flavor and can be used as a substitute for scallions in this recipe.
garlic cloves - Substitute with garlic powder: Garlic powder can be used as a substitute for fresh garlic cloves, providing a similar flavor to the dish.
red peppers - Substitute with orange peppers: Orange peppers have a similar sweet flavor and can be used as a substitute for red peppers in the recipe.
tomato - Substitute with red bell pepper: Red bell pepper can add a similar color and texture to the dish as tomatoes.
low sodium soy sauce - Substitute with coconut aminos: Coconut aminos have a similar umami flavor and can be used as a substitute for soy sauce in this recipe.
vegetable oil - Substitute with olive oil: Olive oil can be used as a substitute for vegetable oil in this recipe, adding a rich flavor to the dish.
egg whites - Substitute with tofu: Tofu can be used as a substitute for egg whites, providing a plant-based protein option for the dish.
egg - Substitute with scrambled tofu: Scrambled tofu can be used as a substitute for eggs, providing a vegan alternative for the recipe.
salt - Substitute with tamari: Tamari can be used as a substitute for salt, adding a savory flavor to the dish.

How to Beautifully Present This Fried Rice Dish

Elevate the dish with garnishes: Add a touch of elegance to the quinoa fried rice by garnishing with finely chopped chives, a sprinkle of toasted sesame seeds, and a drizzle of truffle oil for a luxurious finish.
Incorporate artistic plating: Arrange the quinoa fried rice in a ring mold on the plate for a neat and sophisticated presentation. Top it with a delicate microgreen salad tossed in a light vinaigrette for a pop of color and freshness.
Create height and dimension: Build the quinoa fried rice into a tower using a cylindrical mold, then carefully remove the mold to reveal a striking vertical presentation. Surround the tower with vibrant, julienned vegetables for a visually appealing display.
Utilize elegant serving vessels: Serve the quinoa fried rice in individual porcelain bowls or bamboo steamers to add a touch of refinement to the presentation. Pair with intricately folded linen napkins for an extra touch of sophistication.
Highlight precision and symmetry: Arrange the quinoa fried rice in a perfectly round mold at the center of the plate. Surround it with meticulously placed vegetable ribbons and dots of soy sauce reduction for a visually stunning and balanced composition.

Essential Kitchen Tools for Making Quinoa Fried Rice

Nonstick wok: A nonstick wok is essential for stir-frying the ingredients without them sticking to the surface.
Spatula: A spatula is used for stirring and flipping the ingredients while cooking the quinoa fried rice.
Knife: A knife is needed for chopping the scallions, garlic, and red peppers.
Cutting board: A cutting board provides a stable surface for chopping and preparing the vegetables.
Measuring spoons: Measuring spoons are used to accurately measure the soy sauce and vegetable oil for the recipe.
Whisk: A whisk is used to beat the eggs before adding them to the wok.
Spray oil: Spray oil is used for greasing the wok and cooking the eggs without sticking.
Mixing bowl: A mixing bowl is used for beating the eggs before adding them to the wok.
Cooking spray: Cooking spray is used to grease the wok for cooking the eggs.
Grater: A grater can be used for grating the garlic or ginger to add flavor to the quinoa fried rice.

Storing and Freezing Quinoa Fried Rice

Let the quinoa fried rice cool completely before storing it in an airtight container. This will prevent the rice from becoming soggy and mushy.
Once cooled, transfer the fried rice to a large, airtight container or divide it into individual portions in smaller containers for easy meal prep.
If using a large container, press a piece of plastic wrap directly onto the surface of the rice to prevent it from drying out.
Refrigerate the quinoa fried rice for up to 4-5 days.
To freeze the fried rice, transfer it to a freezer-safe container or resealable plastic bag. Remove as much air as possible from the bag to prevent freezer burn.
Label the container or bag with the date and contents for easy reference.
Freeze the quinoa fried rice for up to 2-3 months.
To reheat the frozen fried rice, transfer it to a microwave-safe dish and microwave on high for 2-3 minutes, stirring occasionally, until heated through. Alternatively, you can reheat it in a skillet over medium heat, stirring frequently, until warmed through and slightly crispy.
If the reheated fried rice seems dry, add a splash of water or vegetable broth to help moisten it and restore its texture.

How To Reheat Leftover Quinoa Fried Rice

Stovetop method: heat a large skillet or wok over medium-high heat and add a small amount of vegetable oil or sesame oil. Once hot, add the leftover quinoa fried rice and stir-fry for 3-5 minutes, or until heated through and slightly crispy. Stir frequently to prevent burning and ensure even heating.
Microwave method: place the leftover quinoa fried rice in a microwave-safe bowl and cover with a damp paper towel. Microwave on high power for 1-2 minutes, stirring halfway through, or until heated through. The damp paper towel will help prevent the rice from drying out during reheating.
Oven method: preheat the oven to 350°F (175°C). Spread the leftover quinoa fried rice in an even layer on a baking sheet and cover with foil. Bake for 10-15 minutes, or until heated through. Remove the foil for the last 2-3 minutes of baking to allow the rice to crisp up slightly.
Steaming method: place the leftover quinoa fried rice in a steamer basket over a pot of boiling water. Cover and steam for 5-7 minutes, or until heated through. This method helps retain moisture and prevents the rice from drying out.
Stir-fry with additional ingredients: heat a small amount of oil in a skillet or wok, then add chopped vegetables, proteins, or eggs to the pan. Stir-fry for 2-3 minutes, then add the leftover quinoa fried rice and continue to stir-fry until heated through and well combined. This method allows you to refresh the dish with new flavors and textures.

Interesting Fact About Quinoa Fried Rice

The quinoa fried rice recipe is a healthy alternative to traditional fried rice, as quinoa is a complete protein and contains all nine essential amino acids. It is also high in fiber and rich in nutrients, making it a nutritious and filling dish. Quinoa is a versatile ingredient that can be used in a variety of recipes, and it adds a unique texture and flavor to the fried rice. Additionally, quinoa is gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease. This recipe provides a delicious way to incorporate quinoa into your diet and enjoy its numerous health benefits.

Is Making Quinoa Fried Rice at Home Cost-Effective?

This quinoa fried rice recipe is highly cost-effective for a household. Quinoa is an affordable and nutritious grain, and the addition of vegetables and eggs makes it a budget-friendly meal. The approximate cost for a household of 4 people is around $10. This dish offers a balance of protein, fiber, and essential nutrients, making it a healthy and economical choice. Overall Verdict: 9/10.

Is Quinoa Fried Rice Healthy or Unhealthy?

The quinoa fried rice recipe is a healthier alternative to traditional fried rice, as quinoa is a nutrient-dense pseudocereal packed with protein, fiber, and essential minerals. The recipe also incorporates a variety of vegetables, such as scallions, red peppers, and tomatoes, which provide additional vitamins and antioxidants. Using egg whites instead of whole eggs reduces the overall cholesterol content, while the low-sodium soy sauce helps keep the dish's salt content in check.

To further enhance the nutritional value of this recipe, consider the following suggestions:

Increase the variety of vegetables by adding carrots, peas, or mushrooms to boost the fiber and micronutrient content
Replace the vegetable oil with healthier alternatives like olive oil or avocado oil, which are rich in heart-healthy monounsaturated fats
Incorporate lean protein sources, such as tofu, shrimp, or chicken, to make the dish more satiating and balanced
Experiment with different spices and herbs, like ginger, turmeric, or cilantro, to add flavor without relying on excessive salt or oil
Serve the quinoa fried rice with a side of leafy greens or a fresh salad to further increase the meal's overall nutrient density

Editor's Opinion on the Quinoa Fried Rice Recipe

This quinoa fried rice recipe is a delightful and nutritious twist on the classic fried rice. The combination of quinoa, fresh vegetables, and savory soy sauce creates a flavorful and satisfying dish. The use of egg whites and a touch of vegetable oil adds a light and healthy touch. The recipe is easy to follow and allows for customization with additional protein or vegetables. It's a great way to introduce quinoa into your diet and is perfect for a quick and delicious weeknight meal.

Enhance Your Quinoa “Fried Rice” Recipe with These Unique Side Dishes:

Stir-Fried Broccoli with Garlic: Create a flavorful and healthy side dish by quickly stir-frying broccoli with garlic and a touch of soy sauce.

Grilled Pineapple Slices: Add a touch of sweetness to your meal with grilled pineapple slices, bringing a tropical twist to your quinoa fried rice.

Creamy Mushroom Risotto: Indulge in a creamy and rich mushroom risotto, complementing the flavors of the quinoa fried rice with its savory and comforting taste.

Delicious Alternatives to Quinoa Fried Rice

Spicy Thai Basil Chicken: This dish is a flavorful and spicy stir-fry made with ground chicken, Thai basil, and a delicious sauce. It's a perfect balance of heat and savory flavors.

Mango Avocado Salsa: This refreshing salsa is made with ripe mango, creamy avocado, red onion, cilantro, and a squeeze of lime. It's the perfect accompaniment to grilled fish or chicken.

Butternut Squash Soup: A creamy and comforting soup made with roasted butternut squash, onions, garlic, and a hint of nutmeg. It's the perfect fall or winter dish to warm you up.

Appetizers and Desserts That Complement This Recipe

Appetizers:

Stuffed Mushrooms: Delight your taste buds with these savory stuffed mushrooms, filled with a flavorful mixture of herbs, cheese, and breadcrumbs. Perfect for any gathering or party appetizer!

Spinach and Artichoke Dip: Indulge in the creamy and rich spinach and artichoke dip, served with crispy tortilla chips or warm bread. This classic appetizer is a crowd-pleaser and a great way to start any meal.

Desserts:

Chocolate Mousse: Indulge in a rich and velvety chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth texture and decadent flavor will satisfy any sweet tooth.

Berry Parfait: Layered with creamy yogurt, fresh berries, and crunchy granola, this berry parfait is a delightful combination of sweet and tangy flavors. Each spoonful offers a refreshing and satisfying treat.

Why trust this Quinoa “Fried Rice” Recipe:

This recipe offers a delicious twist on a classic dish, using quinoa as a nutritious alternative to rice. With vibrant red peppers and fresh tomato, it's bursting with flavor and color. The use of soy sauce adds a savory umami taste, while the scallions and garlic provide aromatic depth. The inclusion of egg adds a rich and satisfying element. Trust in the balance of flavors and textures in this recipe, and enjoy a wholesome and satisfying meal.

Want to share your thoughts, variations, or tips on this Quinoa "Fried Rice" recipe? Join the discussion in the Recipe Sharing forum and let's explore this healthy twist on a classic dish together!

FAQ:

What is the best way to cook quinoa for this recipe?

The best way to cook quinoa for this recipe is to rinse it thoroughly under cold water to remove its natural coating, which can make it taste bitter. Then, cook it in a 1:2 ratio of quinoa to water, bringing it to a boil and then simmering for about 15 minutes until the water is absorbed.

Can I use other vegetables in this quinoa fried rice recipe?

Absolutely! You can customize this recipe by adding your favorite vegetables such as carrots, peas, broccoli, or mushrooms. Feel free to get creative and use whatever vegetables you have on hand.

Is there a substitute for soy sauce in this recipe?

If you're looking for a substitute for soy sauce, you can use tamari, coconut aminos, or even a combination of Worcestershire sauce and a pinch of salt for a similar umami flavor.

Can I make this recipe ahead of time and reheat it?

Yes, you can make this quinoa fried rice ahead of time and reheat it. Store it in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of water or broth to the pan to prevent it from drying out.

Is this recipe gluten-free?

Yes, this quinoa fried rice recipe is gluten-free as long as you use a gluten-free soy sauce or tamari. It's a delicious and safe option for those with gluten sensitivities or celiac disease.