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Quinoa Fried Rice Recipe

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Quinoa (pronounced keen-wah) is a health food superstar and one of my favorite grains to cook with. The Inca referred to quinoa as the “mother seed” because it was considered to be sacred. I like quinoa because it can be eaten hot or cold, it’s one of the few plant based foods that is a complete protein, it cooks in less than 15 minutes, and it’s gluten free! Eating healthy doesn’t have to cost a fortune and this recipe proves that point. Quinoa is an accessible and inexpensive grain, making it a wonderful choice if you are on a budget and trying to eat healthy plant based foods.

What’s Inside Quinoa?

Quinoa contains more vitamins, nutrients, and antioxidants than any other grain. In just one cup of quinoa, you will get Vitamin B6, thiamin, niacin, potassium, and riboflavin, plus minerals like copper, zinc, magnesium, folate, and quercetin and kaempferol, which are powerful anti-inflammatory phytonutrients.
Numbers below are based on 1 cup measurements

  • Iron (2.8 mg) – Promotes healthy red blood cells & brain function. Did you know that our brain takes in about 20% of our blood oxygen?
  • Lysine (398 mg) – Supports tissue growth and repair.
  • Magnesium (335 mg) – Promotes body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
  • Ribolflavin (B2) (21% DV) – Improves energy metabolism within brain and muscle cells.
  • Protein – (8 g) Quinoa contains all 9 essential amino acids, making it a complete plant based protein.
  • Fiber (5 g) – Relieves constipation, reduces high blood pressure, lowers cholesterol and glucose levels,
  • Manganese – A powerful antioxidant that protects cells from free radicals.

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Vegan Quinoa Fried Rice

Serves 6
Ingredients:

  • 5 cups cooked quinoa
  • 2 tbsp olive oil
  • 2 garlic cloves, minced
  • 8 ounces (1 package) button mushrooms, stems removed and sliced
  • 2 organic zucchini, chopped
  • 1 cup frozen organic corn
  • 1 cup frozen peas
  • 4 carrots, diced
  • 10 asparagus stalks, chopped
  • 1/4 cup green onions
  • 3 tbsp organic shoyu (unpasteurized soy sauce)

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Directions:

  • Rinse and cook the quinoa according to the package directions. Set aside. (Cook the quinoa the night before to save more time and leave covered in the refrigerator).
  • Prep your veggies – chop the carrots and zucchini and slice the mushrooms. Set aside.
  • In a large skillet, heat the olive oil over low heat. Add in the minced garlic and stir until fragrant.
  • Add in the sliced mushrooms, zucchini, carrots and asparagus. Stir constantly until the vegetables are tender (about 5 minutes)
  • Add in the frozen corn and peas and stir.
  • Add in the cooked quinoa and stir until combined. Cook for approximately 3-5 minutes to heat thoroughly.
  • Stir in the green onions and shoyu and cook for an additional minute. Feel free to add more shoyu if you like a heavier stir fry taste.
  • Serve and enjoy!
  • Store any leftovers in the refrigerator (covered) for up to 3 days.
Tammi is a vegan wife and stay at home mother of 3 children living in Laguna Niguel. She is an environmental advocate and volunteer for Food & Water Watch, an avid recipe tester, and passionate about organic living. When she’s not cooking or blogging, she’s driving her kids around to karate, tennis, youth group, swimming, drama club or Kumon. You can find her on Facebook, Twitter, and Instagram at GMO Free Girl.
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