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Quinoa Fried Rice: A Nutritional And Tempting Meal

by Asia Shaukat
Published: Last Updated on 238 views

Fried rice is a mainly favorable dish for everyone, but due to some issues, some people can’t eat them. Quinoa fried rice is the best option for them. You are aware that in today’s day and age, everyone is required to eat meals that are both nutritious and delicious.

If I’m talking about fried rice, then it’s something that everyone enjoys, but there are times when it can’t be consumed by certain individuals due to various health conditions. As a result, quinoa fried rice is an excellent option for this particular occasion. However, it is not very common, and a lot of people may be unaware of this.

In this blog post, I will explain everything there is to know about quinoa fried rice, including what quinoa is and the many health benefits associated with eating it. Also, the recipes for quinoa fried rice will blow your mind, and you won’t want to miss out on them.

Therefore, make sure that you read this entire blog post until the very end to obtain amazing information regarding this incredible quinoa fried rice.

Are You Familiar With Quinoa?

It would appear that all anyone is talking about these days is quinoa (which can be pronounced KEEN-wah). Now more than ever, quinoa can be found in a wide variety of dishes, including salads, quinoa fried rice, and even protein shakes. Quinoa was first cultivated in South America thousands of years ago, and the Inca referred to it as “the mother grain.”

Quinoa is still regarded as an excellent “superfood” today. However, what precisely is quinoa?

What Exactly Quinoa Is?

Quinoa is a gluten-free, whole-grain carbohydrate that also contains a significant amount of complete protein (meaning it contains all nine essential amino acids). (3) The vast majority of this information is common knowledge. However, when it comes to the question of whether or not quinoa is considered a whole grain, many individuals are unsure.

Now that we have that out of the way. In a strict sense, the quinoa that all of us are familiar with and adore is in the form of a seed that comes from the Chenopodium quinoa plant. Therefore, it is not a grain of any kind. Whole grains, also known as cereal grains, are defined as seeds that are extracted from grasses, as opposed to plants.

Examples of whole grains include oats and barley. The consumption of quinoa, on the other hand, is more analogous to that of whole grain. Because of this, people who are knowledgeable about nutrition consider it to be a whole grain.

Or, if you want to get specific about it, quinoa is classified as a “pseudo-cereal,” which is a term used to describe foods that are prepared and eaten as a whole grain but are botanical outliers from grasses. Quinoa falls into this category. Whole grain, on the other hand, is the term that is most commonly used, even though it may be only partially accurate.

Nutritional Facts | Quinoa Fried Rice

Quinoa, in general, offers an exceptional nutritional foundation. Whole grains, such as quinoa, are generally thought to be superior sources of dietary fiber, protein, B vitamins, and iron when compared to refined grains. But apart from these essential nutrients, the quinoa grain’s high protein content is one of the most impressive aspects of its nutrient profile.

Quinoa is a grain that is high in protein but low in fat, and this is because protein makes up 15% of the grain. According to the recommendations provided by the MyPlate program run by the United States Department of Agriculture (USDA), it is naturally devoid of gluten, rich in fiber, and a good source of many important vitamins and minerals, including vitamin B and magnesium.

Quinoa is an excellent option for individuals who are following a gluten-free diet as well as individuals who are following any other type of diet that is generally healthy.

Different Quinoa Fried Rice Recipes

There are a lot of different variations of quinoa fried rice you will enjoy after knowing this. If you want to eat fried rice you can try recipes for different variations of fried rice like cabbage fried rice, tofu fried rice, curry fried rice, and the amazing Mexican fried rice. These all are tempting.

Chicken Quinoa Fried Rice

When rice is replaced with quinoa in this recipe for a healthy dinner, the resulting dish has significantly more protein than traditional fried rice. You can make this quinoa fried rice with any vegetables you have on hand, including broccoli, green beans, and mushrooms, to name a few of the tasty options. If you like things spicy, serve them with hot sauce.


  • 1 teaspoon peanut oil plus 2 tablespoons, divided
  • 2 large eggs, beaten
  • three scallions, sliced very thinly
  • 2 teaspoons of freshly grated ginger root
  • 2 teaspoons of garlic that has been minced
  • 1 pound of chicken thighs, boneless and skinless, trimmed and cut into pieces measuring half an inch.
  • 12 cups of red bell pepper in diced form
  • ½ cup diced carrot
  • Half a cup of peas, either fresh or frozen (thawed)
  • 2 cups of quinoa that has been cold cooked.
  • 3 tablespoons of tamari or soy sauce with a reduced sodium content
  • 1 teaspoon toasted (dark) sesame oil (Optional)


Step 1

Over high heat, bring one teaspoon of oil to temperature in a large carbon steel wok or large heavy skillet with a flat bottom. After adding the eggs, continue to cook them without stirring for approximately 30 seconds, or until they set. Cook the other side for about 15 seconds, or until the meat is almost completely done.

Place on a cutting board, and then cut into pieces measuring half an inch.

Step 2

Add one tablespoon of oil to the pan along with the scallions, ginger, and garlic; cook while stirring for approximately thirty seconds, or until the scallions have become softer. After one minute of constant stirring, the chicken should be ready to eat. Cook the bell pepper, carrot, and peas for 2 to 4 minutes, stirring occasionally until they are crisp-tender.

Place all of the components on a sizable plate.

Step 3

After adding the quinoa and stirring it for the first minute or two, add the remaining one tablespoon of oil to the pan. While you stir, move the quinoa from the bottom to the top of the pan so that it gets evenly coated in oil and cooked throughout.

Step 4

Bring the chicken, vegetables, and eggs back to the pan where they cook. After adding the tamari (or the soy sauce), stir the mixture until completely incorporated. The dish serve drizzled with sesame oil (if using).


Because soy sauce may contain wheat or other gluten-containing sweeteners and flavors, those who suffer from celiac disease or are sensitive to gluten should only use soy sauces that are specifically marketed as being “gluten-free.”

Nutritional Value

Serving size 1 1/4 cup each

  • 425 calories
  • protein 31.3g
  • carbohydrates 27.4g
  • dietary fiber 4.7g
  • sugars 3.7g
  • fat 20.5g
  • 4.6 grams of saturated fat
  • 168.5 milligrams of cholesterol
  • vitamin a iu 3698.7IU
  • vitamin c 34.6mg
  • folate 87.2mcg
  • calcium 61mg
  • iron 4mg
  • magnesium 93mg
  • potassium 523.1mg
  • sodium 644.8mg
  • 0.2 milligrams of thiamin

Quinoa Fried Rice With Baked Tofu


  • Extra-Firm Tofu, One (14) Ounce Package
  • White Quinoa, 1 Cup
  • Scallions, x3
  • Two garlic cloves
  • Carrots, Number 2
  • One hundred and twenty-one Choy Sum
  • Cilantro Bunch
  • Approximately 2 Tablespoons of Hoisin Sauce
  • To Season, Use 2 Tablespoons of Sesame Oil
  • 1 Piece of Ginger, One Inch
  • 1/2 tsp. Soy Sauce


Prepare The Ingredients

Put in a preheated oven at 475 degrees Fahrenheit. Take care to thoroughly clean and dry all of the fresh fruit and vegetables. Bring a pot of water to a boil, preferably salted, over high heat. The tofu drains pat dry with paper towels and then cut in half lengthwise.

Spread the tofu halves out on a sheet pan that lightly oil, then season both sides with salt and pepper. Carrots peel and cut into tiny pieces. Prepare the garlic and ginger by peeling and mincing them. Chop the choy sum stems and leaves roughly. Remove and discard the scallion’s root ends, then thinly slice the remaining scallion.

The cilantro leaves and stems are roughly chopped.

Prepare the tofu for baking by

To make the tofu crispy and browned on both sides, place the sheet pan full of seasoned tofu halves in the oven and bake for 20 to 22 minutes, flipping halfway through. Take out of the oven and let cool for a while.

Prepare the quinoa by

The quinoa can wash in cold water and drain while the tofu bakes. Rinse the quinoa and add it to the boiling water. Cook for 13 to 15 minutes, or until the quinoa is tender. Make sure to let it all drain out.

Food preparation

After the quinoa has simmered for ten minutes, heat two tablespoons of oil in a large skillet over medium heat until sizzling. Include the carrots and season with salt and pepper. Keep an eye on it and stir it around every so often for about three minutes, until it begins to soften.

For 30 seconds to 1 minute, stirring constantly, cook the garlic and ginger until fragrant. Season the choy sum with salt and pepper and add it to the dish. After 1–2 minutes of cooking time (during which time you should stir the choy sum occasionally), it should be bright green and tender. Get rid of the oven heat.

Completing the “fried rice”

After the baked tofu has cooled enough to be handled, move it to a cutting board and cut it into bite-sized pieces. Add the diced tofu, cooked quinoa, soy glaze, sesame oil, and half of the scallions to the pan of vegetables and stir to combine.

Stirring occasionally, cook for 2–4 minutes on medium heat, until everything is evenly incorporated and beginning to brown. (Use a spatula to scrape the bottom of the pan if the mixture begins to stick.)

Set the table:

Separate the completed “fried rice” between two serving bowls. Hoisin sauce should be drizzled on top. Scatter the remaining scallions and cilantro on top. Enjoy!

Quinoa Fried Rice With Vegetables

Another great way to use quinoa instead of rice is to make healthy fried rice with quinoa and vegetables. Great on its own or with baked, crispy tofu.


  • 1 cup dried quinoa, rinsed
  • 1 3/4 cups water or vegetable broth with low salt
  • 1 cup corn
  • 8 ounces of mushrooms, cut up
  • 2 peeled and chopped carrots
  • 3 thin slices of scallions (green and white parts)
  • 1 small zucchini, diced
  • 1 cup of chopped cabbage
  • 1/2 cup diced, cored bell pepper (any color)
  • 1/2 cup chopped basil if you want
  • 1 tablespoon sesame oil
  • 3 tablespoons tamari, coconut aminos, or soy sauce
  • 2–3 teaspoons dried garlic
  • salt + pepper to taste
  • Sriracha hot sauce, red pepper flakes, or a pinch of cayenne pepper, to taste



Use a fine mesh sieve and cool running water to wash your quinoa. Mix quinoa with 1 3/4 cups of water or vegetable broth in a medium saucepan. Bring to a boil, then cover and let simmer for 15 minutes. Once it’s done, take off the cover and let it sit for another 10 minutes so the extra water soaks up.

Set aside after fluffing with a fork. (Or try this Instant Pot Quinoa recipe that never fails.)


Heat oil on medium-high in a wok or large skillet. Add vegetables and stir-fry for about a minute. Add tamari, garlic powder, and any other spices that you like. Cook for another 3–4 minutes, stirring every so often. If you need to, cover the pan to help the vegetables soften a bit.


Add the quinoa to the vegetable mixture, turn the heat up to high, and cook for another 3–5 minutes while stirring constantly. If the mixture seems too dry, add a drizzle of oil.

Warm is best. If you want, you can add a little sriracha or tamari on top.

Feeds 4 to 6


I put in a few drops of sriracha at the same time as the garlic powder and tamari. I thought the tamari would have been enough seasoning for this dish.

You can use any vegetables you want, and you can use as much or as little of each vegetable as you like. Try broccoli, snow peas, sweet peas, bean sprouts, or celery for a change of pace. I’ve always thought that you can’t have too many vegetables.

Use your favorite thawed frozen vegetables to save time.

For more protein, add some extra firm cubed tofu to the vegetables.


Can I use another type of quinoa?

Yes, you can use any other type of quinoa like white, black and red quinoa.

Can quinoa promote weight loss?

Quinoa promotes weight loss due to its high protein and fiber content. Quinoa has 5 grams of fiber per cup. Weight loss often lacks high-fiber foods.

What happens if you eat quinoa regularly?

Quinoa is high in fiber, vitamins, and minerals that many people lack. Quinoa provides magnesium, potassium, iron, fiber, and folate, which are crucial for fetal growth and development.


As a result, everything is settled concerning the quinoa fried rice. First and foremost, quinoa fried rice is an excellent alternative to rice because it has a high content of fiber and helps maintain one’s health. In addition, I have provided some recipes for quinoa fried rice so that you can prepare it at home and enjoy it.

If you enjoyed this article of mine, then I hope that you will read some of our other articles as well.

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