This is a quick Asian-style fried rice recipe that substitutes quinoa for rice making it a healthy, gluten-free, family dinner. Quinoa fried rice checks all the boxes of a wholesome recipe.
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Who can say no to a takeout-style dish which is healthy too? Nothing like curling up on busy weeknights with a big bowl of this quinoa fried rice.
What makes Quinoa Fried Rice special?
Quinoa, a superfood, is a gluten-free grain that is packed with protein, fibre, and essential nutrients. When used in fried rice, quinoa adds an extra layer of nutrition to the dish.
Additionally, this fried rice recipe has the perfect balance of protein, carbs, and fibre. Making it an excellent choice for vegetarians and vegans trying to eat a well-balanced meal. It’s a dish that satisfies both your taste buds and your nutritional needs.
There are many more reasons why I love it so much:
- vegan
- wholesome
- takes 30 minutes
- meal prep friendly
- gluten and nut-free
- easy one-pot meal
- highly customisable
- best way to recycle leftovers
Is Quinoa better for you than rice?
Quinoa is a complete protein, containing all nine essential amino acids, making it an excellent choice for vegetarians and vegans looking to increase their protein intake. You can make it a part of your daily meals if you want a filling grain that has a low glycemic index and better nutrition profile.
I love adding quinoa to salads, soups, stew or serve it as a side dish with Indian main course gravy dishes and curries.
Ingredients Required
- Quinoa should be pre-cooked for this fried rice recipe.
- Vegetables: From green peas, bell peppers, cabbage, green beans, carrots, mushrooms, and snow peas to any other vegetables with a crunch is perfect for fried rice. Make sure to chop all the vegetables finely.
- Greens: Bok Choi, baby spinach, mustard leaves, basil, or green onion are some of the great nutritious additions.
- Protein: You can add chicken, egg, shrimp, paneer or tofu. Cut the protein into small bite sizes to cook quickly.
- Cooking Oil: I use only sesame oil for Asian-style cooking. The nutty taste and aroma give the quinoa fried rice an extra kick. Instead of sesame oil, you can use peanut, groundnut, or other vegetable oil.
- Herbs & Seasoning: Ginger, Garlic, and Onion are the holy grail of delicious fried rice. Season it with a good quality low sodium soy sauce, rice vinegar, chilli paste, salt, chilli flakes, and black pepper.
Stir-Fry Pan/Wok: A Chinese wok or a good stir-fry pan is essential for making fried rice.
High Heat: Stir-frying is all about high heat and fast cooking. You cannot make takeaway-style, smokey delicious fried rice on low heat. Hence, keep the stovetop heat high while stir-frying the protein, vegetables, and rice.
How To Make Quinoa Fried Rice
Prep beforehand all the vegetables, herbs, sauce, and seasoning, and place them next to your cooking stove within reach of your hands.
Step 1) Heat oil in a large stir-frying pan or wok over high heat. Add minced garlic, ginger, chilli flakes, and diced onion. Stir fry them for less than a minute to release their aroma.
Step 2) Add the diced tofu. Stir fry till it becomes slightly crisp and golden. This takes a minute.
Step 3) Next, add mixed vegetables, salt, pepper, and sauces to the skillet. Stir fry over high heat for 40 – 50 seconds.
Step 4) Add the cooked quinoa to the skillet and stir fry to combine all the ingredients. Cover and cook for 1 minute for quinoa to absorb all the flavour.
Garnish fried rice with chopped green onions before serving.
Serving Suggestion
Quinoa Fried Rice is a complete meal in itself. Enjoy it either as a standalone dish or, with a delicious accompaniment like half fried egg, drizzle of chilli oil, along with flavoursome Asian sides like kimchi, or smashed cucumber salad.
You can add whisked eggs while making the fried rice or you can top it with a half-fried egg before serving.
Fried Rice Recipe Variation Tips
- Protein Boost: Add chicken, shrimp, tofu, paneer, tempeh, mock meat, or edamame for an extra protein punch.
- Nutty Crunch: For added texture and flavour, sprinkle toasted sesame seeds or chopped peanuts over the quinoa fried rice before serving.
- Make It Gluten-Free: Make sure your soy sauce is gluten free or use tamari or coconut aminos instead of soy sauce to keep the dish gluten-free.
- Meal Prep Friendly: Quinoa fried rice makes an excellent meal prep option. Cook a big batch ahead of time and store it in the refrigerator for a week. Enjoy it throughout the week with salads or grilled proteins.
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Quinoa Fried Rice Recipe
Ingredients
- 1 Cup cooked quinoa
- 150 gram firm tofu, diced into small cubes
- 1 tablespoon sesame oil
- ½ tablespoon minced garlic
- ½ tablespoon minced ginger
- ½ teaspoon red chilli flakes
- 1 medium-size onion, fine chopped
- 1 Cup mixed vegetables (carrot, bell pepper, green peas, broccoli)
- 1 teaspoon cooking salt or to taste
- ¼ teaspoon black pepper or to taste
- ½ tablespoon red chilli paste
- 1 teaspoon rice vinegar
- 1 tablespoon light soy sauce
- 2 sprigs spring onion, finely chopped
Instructions
- Heat oil in a large stir-frying pan or wok over high heat. Add minced garlic, ginger, chilli flakes, and diced onion. Stir fry them for less than a minute to release their aroma.
- Add the diced tofu. Stir fry till it becomes slightly crisp and golden. This takes a minute.
- Next, add mixed vegetables, salt, pepper, and sauces to the skillet. Stir fry over high heat for 40 – 50 seconds.
- Add the cooked quinoa to the skillet and stir fry to combine all the ingredients. Cover and cook for 1 minute for quinoa to absorb all the flavour.
- Serve Quinoa Fried Rice warm with chilli oil or half fried egg.
Recipe Notes:
- Quinoa should be pre-cooked for this fried rice recipe. You can use millets also in this fried rice recipe instead of quinoa.
- If you are using frozen mixed vegetables, thaw them before adding to the fried rice.
- Protein should be cooked before adding vegetables to the fried rice.
- Instead of sesame oil, you can use peanut, groundnut, coconut, or other vegetable oil.
- Adjust the amount of sauces and seasoning as per your taste preference.
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