Quinoa Fried Rice


Makes 4 servings

One serving:
Calories: 278
Fat: 9.9g
Sat: 1.7g
Protein: 11.4g
Carb: 36.1g
Fiber: 5.3g
Sodium: 354mg


  • 1 cup quinoa, rinsed
  • 3 teaspoons safflower, peanut or other neutral-flavored oil, divided
  • 2 eggs
  • Salt and pepper
  • 3 cloves garlic, minced
  • 1 tablespoon minced ginger
  • 3 scallions, sliced (whites and greens separated) plus extra for garnish
  • 1 ½ cups chopped carrots, broccoli and peas (fresh or frozen)
  • 2 tablespoons low sodium soy sauce (or tamari if gluten-free)
  • 2 teaspoons sesame oil
  • ½ teaspoon Sriracha or other hot sauce (optional)


  1. Place the quinoa in a saucepan with 2 cups water and bring to a boil. Lower heat to a simmer and cover. Cook 10-15 minutes until done. Cool the quinoa, ideally overnight in the refrigerator.
  2. Heat 1 teaspoon oil in a wok over medium high heat. Beat the eggs in a bowl with a fork and add them to the pan. Season them with a pinch of salt and pepper. Cook, stirring occasionally, until firm. Break the egg up into pieces with a spatula and transfer it to a plate.
  3. Heat the remaining 2 teaspoons oil in the wok. Add the garlic, ginger and scallion whites and cook until fragrant, 2-3 minutes. Add the vegetables and cook a few minutes, stirring often, until crisp tender. Add the cooled quinoa and stir to combine. Add the soy sauce, sesame oil, Sriracha, scallion greens and cooked egg and stir to combine well. Garnish with scallion greens.

Recipe courtesy of The Foodie Physician

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