Fluffy quinoa tossed with a flavorful blend of veggies and drizzled with soy sauce and sesame oil to create a healthy and delicious substitute to the real thing! This superfood side dish is only 121 calories per serving and chock-full of protein!
I’m currently suffering from a quinoa obsession. Personally, I have a hard time telling the difference between quinoa and rice and since it is soo much healthier for you, I’m actively trying to incorporate it as a substitution into my favorite dishes.
This fried “rice” is the epitome of a Cuts recipe, as it takes one of my favorite indulgences and turns it into a healthier, yet still flavorful and craving-quenching dish! At only 121 calories per serving, it will fill you up without breaking the caloric bank!
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QUINOA FRIED “RICE”
121 calories per serving
So why do I want to swap out the rice for quinoa?
Quinoa (KEEN-wah) is a gluten-free seed that is prepared and consumed like a grain. It is an excellent source of protein and provides all nine essential amino acids (the compounds that form protein), which is extremely rare to find in a plant product! With 8 grams per cup, quinoa is a great source of protein for vegans and vegetarians, and it helps to increase metabolism and reduce appetite in everyone!
In addition to having high levels of protein, it also has 2.5 g per cup of soluble fiber, which helps with lowering blood sugar and cholesterol. Soluble fiber also makes you feel fuller faster than other grains, which aids in weight loss.
If you want to get real science-y with it, quinoa also contains two flavenoids (plant anti-oxidants) called quercetin and kaempferol. These have both been shown to have anti-depressant, anti-viral, anti-inflammatory and anti-cancer effects!
Even though quinoa is a great alternative for those who require a gluten-free or vegan/vegetarian diet, this superfood is an excellent addition to any health-conscious diet (although it is still a little high in carbs at 39 g per cup, so it may not be a great staple in keto diets!)
Hmm…I’m still skeptical. It sounds too healthy to taste good, How does it taste?
Quinoa has a great flavor that is somewhat nutty and cooks up into a fluffy yet slightly chewy consistency, similar to brown rice. It easily absorbs the flavor of any sauces or dressings that are added to it, making it a great substitute for your favorite grain in side dishes and salads.
What substitutions could I make in this recipe and what should I definitely not skip on?
- If you’re looking to make this dish vegan or vegetarian, cook your quinoa in 2 C of water or vegetable broth instead of chicken broth.
- If you’re wanting to make a classic fried rice, use a medium or long-grained variety such as Jasmine rice. Be sure to cook and fully chill the rice before frying it, as warm rice will not fry well and will result in a clumpy, sticky mess!
- I serve this with my Hibachi Shrimp and Veggies for a full meal, but you could simply serve with your favorite protein such as shrimp, chicken, steak or pork.
- I definitely would not skip out on the green onions, as these provide great pops of flavor and color in this dish!
- DO NOT skip the sesame oil!! This is the secret ingredient that takes this recipe from “Meh, nice try..” to “Oh wow, this really does taste like the real thing!” You can find sesame oil in the Asian aisle at your grocery store and keep it on hand for future Asian inspired dishes! Just remember this is a finishing oil not a cooking oil, so it is only added at the end for flavor!
Can I make this in advance?
Because fried rice (or friend quinoa in this case!) fries up better and tastes better when used after being chilled, you can definitely make the quinoa in advance and refrigerate it until ready to use (I’d recommend about 24 hours in advance).
You can also make the entire dish in advance, refrigerate it and then reheat it when ready to serve. Simply coat a frying pan or your wok with oil and set over medium-high heat. Add in the quinoa “rice” and heat for 5-10 minutes, until warmed through. Boom! Dinner is done! 🙂
I’m sold! How do I make this fried “rice?”
To start this recipe, you first want to prep the veggies and the quinoa. Place 1 cup of quinoa into a fine-mesh strainer (you can place a coffee filter in a colander if you don’t have one) and rinse with cold water for 5 minutes, until the water runs clear. This step is important, as it removes the outer layer of the quinoa called saponin, which tastes soapy and bitter. 
While the quinoa is rinsing, dice up 1/2 of a white onion, mince 2 cloves of garlic, and slice 3 green onions. Set all of these aside.
Place the rinsed quinoa into a small saucepan over medium heat with 2 C of low-sodium chicken broth (you can substitute for water or vegetable broth if you’re vegan/vegetarian). Bring to a boil then cover and reduce heat to low. Allow to cook for 15 minutes then remove from heat and let sit for 5 minutes, covered. Fluff with a fork. 
At this point, you can refrigerate the quinoa overnight and prep your fried rice the next day, or spread the quinoa onto a baking sheet, cover with plastic wrap and place in the freezer for 10-15 minutes. Similar to rice, this helps the quinoa fry better and faster.
When you’re ready to move onto the next step, heat a wok pan (or large, thin frying pan, if you don’t have a wok) over medium-high heat. Add in 1 Tbsp of olive oil and your diced onion. Sauté until soft, about 5 minutes. 
Next, add in your garlic cloves and continue to cook until fragrant, about 1-2 minutes. 
Toss in 1 C of mixed frozen peas and carrots. Continue to cook while frequently tossing until soft, about 5 minutes. 
While the vegetables are sautéing, in a separate pan, scramble and cook 2 eggs and set aside. (I simply scramble in a pan sprayed with cooking spray to avoid extra calories from butter or oil!)
Once the vegetables are all cooked through, add your cooked, chilled quinoa to the wok. 
Allow the quinoa to be fry for about 3 minutes, tossing frequently. Meanwhile, in a small bowl, whisk together 2 Tbsp of soy sauce and 1 Tbsp of sesame oil. After the quinoa is fried, drizzle the sauce on top and stir together. 
Add your scrambled eggs to the wok and toss to fully combine all ingredients. 
Drizzle a little more sesame oil or soy sauce on top, if desired, then top with your diced green onions for extra flavor. Serve immediately and enjoy!! 🙂
Leftovers can be reheated in a frying pan or wok over medium-high heat. Simply grease your pan with olive oil, add in leftovers and heat for 5-10 minutes, or until warmed through. 
This quinoa fried “rice” pairs perfectly with my Hibachi Shrimp and Veggies, or would also go well with some steak or chicken added in!
Quinoa Fried “Rice”
- Prep Time: 5 mins
- Cook Time: 30 mins
- Total Time: 35 minutes
- Yield: 10 servings 1x
- Category: Side dish
- Method: Stir-fried
- Cuisine: Asian
- Diet: Low Calorie
Description
Fluffy quinoa tossed with a flavorful blend of veggies and drizzled with soy sauce and sesame oil to create a healthy and delicious substitute to the real thing! This superfood side dish is only 121 calories per serving and chock-full of protein!
Ingredients
- 1 C Quinoa
- 1/2 white onion
- 2 cloves of garlic
- 3 green onions
- 2 C low-sodium chicken broth
- 1 C mixed frozen peas/carrots
- 1 Tbsp olive oil
- 2 eggs
- 2 Tbsp soy sauce
- 1 Tbsp sesame oil
Instructions
- First, prep the veggies and the quinoa. Place 1 cup of quinoa into a fine-mesh strainer and rinse with cold water for 5 minutes, until the water runs clear. While the quinoa is rinsing, dice up 1/2 of a white onion, mince 2 cloves of garlic, and slice up 3 green onions. Set all of these aside.
- Place the rinsed quinoa into a small sauce pot over medium heat with 2 C of low-sodium chicken broth. Bring to a boil then cover and reduce heat to low. Allow quinoa to cook for 15 minutes then remove from heat and let sit for 5 minutes, covered. Fluff with a fork.
- At this point, you can refrigerate the quinoa overnight and prep your fried rice the next day, or spread the quinoa onto a baking sheet, cover with plastic wrap and place in the freezer for 10-15 minutes. Similar to rice, this helps the quinoa fry better and faster.
- When you’re ready to move onto the next step, heat a wok pan over medium-high heat. Add in 1 Tbsp of olive oil and your diced onion. Sauté until soft, about 5 minutes.
- Next, add in your minced garlic cloves and continue to cook until fragrant, about 1-2 minutes.
- Toss in 1 C of mixed frozen peas and carrots. Continue to cook while frequently tossing until soft, about 5 minutes. While the vegetables are sautéing, in a separate pan, scramble and cook 2 eggs and set aside.
- Once the vegetables are all cooked through, add your cooked, chilled quinoa to the wok. Allow the quinoa to be fry for about 3 minutes, tossing frequently.
- Meanwhile, in a small bowl, whisk together 2 Tbsp of soy sauce and 1 Tbsp of sesame oil. After the quinoa is fried, drizzle the sauce on top and stir together.
- Add your scrambled eggs to the wok and toss to fully combine all ingredients.
- Drizzle a little more sesame oil or soy sauce on top, if desired, then top with your diced green onions for extra flavor.
- Serve immediately and enjoy!! 🙂
Notes
Rinsing the quinoa is very important, as it removes the outer layer called saponin, which tastes soapy and bitter.
You can substitute water or vegetable broth for the chicken broth, if desired.
Leftovers can be reheated in a frying pan or wok over medium-high heat. Simply grease your pan with olive oil, add in leftovers and heat for 5-10 minutes, or until warmed through.
Keywords: quinoa, fried rice, side dish, low calorie substitute, healthy
What do you think? Did this recipe make the cut for you or did it crumble? What would you do differently? Leave a comment below! 🙂
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