This quinoa fried rice with tofu (fried quinoa) is a delicious twist on the classic fried rice recipe. If you are craving takeout-style fried rice but want something lighter, higher in protein, and packed with fiber, this quinoa fried rice is for you. It works for lunch, dinner, meal-prep, and a quick weeknight meal.
Check out some of our best quinoa recipes and high-protein vegetarian meal ideas.
Why you'll love this fried quinoa recipe?
- High in plant-based protein: Quinoa and tofu make this more filling.
- Packed with vegetables: Add fresh or frozen veggies of your choice to boost the nutrition.
- A satisfying and delicious alternative to traditional white rice.
- Great for meal prep.
- This recipe is naturally vegan, highly customizable, and can also be made gluten-free by using tamari instead of soy sauce.
Why does quinoa work so well in fried rice?
- Quinoa is a complete protein, unlike rice. It contains all 9 essential amino acids, making it nutritionally complete.
- Because quinoa is high in fiber, it will keep you fuller for longer.
- When cooked properly and cooled, quinoa becomes fluffy and separates into individual grains, like precooked or day-old rice, which is best for fried rice.
- It is also loved for its nutty and earthy taste.
Ingredients
Quinoa: Red or white. Precooked and cooled works best. 1 cup uncooked quinoa yields 3 cups of fluffy cooked quinoa.
Plant-based protein: Extra firm or firm tofu.
Vegetables: Carrots, beans, capsicum (bell pepper), green onions, garlic, and green chile. Good additions include cabbage, mushrooms, broccoli, sweet corn, zucchini, peas, edamame, or finely chopped spinach.
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Seasoning: Soy sauce and vinegar.
Spices: Salt and pepper.
Check out the recipe card for the full list of ingredients.
Cook the quinoa
Rinse the quinoa thoroughly under running water.
Add the quinoa, water, and a pinch of salt (if needed), then bring to a boil.
Cover the pan and simmer for 15-20 minutes, or until the water is completely absorbed and the quinoa is cooked. Avoid overcooking quinoa. Grains should be fluffy.
Gently fluff the quinoa and let it cool. Check out a detailed post on how to cook quinoa.
Meal prep and Tip: Cook the quinoa and let it cool completely. Ideally, refrigerate it for a couple of hours, overnight, or even 2-3 days. Warm, freshly cooked quinoa will turn mushy when fried, while cold quinoa fries up light and separate, just like restaurant-style fried rice.
Making of fried quinoa
- Heat oil in a pan. Add garlic, spring onions, and green chilies, and sauté for 1-2 minutes, until aromatic. Be careful not to burn the garlic.
- Add carrot, beans, and capsicum, and stir-fry on high heat until the vegetables are cooked but crisp.
- Add the tofu, soy sauce, vinegar, salt, and pepper, and toss over medium-high heat for 1 minute.
- Add cooked quinoa and spring onions, and toss everything over medium-high heat.
- Cook for a couple of minutes, until the quinoa is hot and has absorbed the flavors from the vegetables and seasonings.
- Serve and enjoy.
Tips
- The only secret to restaurant- or takeout-style fried rice is using cold, day-old quinoa.
- Press the tofu to remove any excess moisture.
- Cook vegetables over medium-high to high heat to keep them crisp and colorful.
- Meal-prep friendly: This dish keeps well in the refrigerator for up to 5 days and reheats in the microwave or skillet.
Recipe FAQs
As long as you use tamari instead of soy sauce, this fried quinoa is gluten-free.
Yes. One of the best recipes you can make with leftover quinoa.
Yes. You can freeze it for up to 2 months. Thaw in the fridge overnight before reheating.
For a spicy fried rice, add red chilies, pepper flakes, hot sauce, schezwan sauce, or chili garlic sauce.
Quinoa is one of the most nutritious and healthiest substitutes for rice when making fried rice.
More quinoa recipes
Recipe card
Quinoa Fried Rice with Tofu | High-Protein Recipe
Equipment
Ingredients
- 1 cup Quinoa
- 1 ¾ cups Water
- 2 tablespoon Oil
- 2 tablespoon Spring onions
- 1 tablespoon Garlic cloves chopped
- 1 Green chili chopped
- ⅓ cup Green beans chopped
- ⅓ cup Carrot chopped
- ⅓ cup Capsicum bell pepper chopped
- 7 oz Extra-firm tofu chopped
- 1 tablespoon Soy sauce tamari for gluten free version.
- 1 teaspoon Vinegar
- ½ teaspoon Pepper powder adjust to taste
- ½ teaspoon Salt
- ¼ cup Spring onions green onions
Instructions
Cook the quinoa
- Rinse the quinoa thoroughly under running water.1 cup Quinoa
- Add the quinoa, water, and a pinch of salt (if needed), then bring to a boil.1 ¾ cups Water
- Cover the pan and simmer for 15-20 minutes, or until the water is completely absorbed and the quinoa is cooked. Avoid overcooking quinoa. Grains should be fluffy.
- Gently fluff the quinoa and let it cool.
- Meal prep and Tip. Cook the quinoa and let it cool completely. Ideally, refrigerate it for a couple of hours, overnight, or even 2-3 days. Warm, freshly cooked quinoa will turn mushy when fried, while cold quinoa fries up light and separate, just like restaurant-style fried rice.
Making of fried quinoa
- Heat oil in a pan. Add garlic, spring onions, and green chilies, and sauté for 1-2 minutes, until aromatic. Be careful not to burn the garlic.2 tbsp Oil, 2 tbsp Spring onions, 1 tbsp Garlic cloves, 1 Green chili
- Add carrot, beans, and capsicum, and stir-fry on high heat until the vegetables are cooked but crisp.⅓ cup Green beans, ⅓ cup Carrot, ⅓ cup Capsicum
- Add the tofu, soy sauce, vinegar, salt, and pepper, and toss over medium-high heat for 1 minute.7 oz Extra-firm tofu, 1 tbsp Soy sauce, 1 tsp Vinegar, ½ tsp Pepper powder, ½ tsp Salt
- Add cooked quinoa and spring onions, and toss everything over medium-high heat.¼ cup Spring onions
- Cook for a couple of minutes, until the quinoa is hot and has absorbed the flavors from the vegetables and seasonings.
- Serve and enjoy.
Video
Notes
- The only secret to restaurant- or takeout-style fried rice is using cold, day-old quinoa.
- Press the tofu to remove any excess moisture.
- Cook vegetables over medium-high to high heat to keep them crisp and colorful.
- Meal-prep friendly: This dish keeps well in the refrigerator for up to 5 days and reheats in the microwave or skillet.
Nutrition
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Giangi Townsend says
This looks like such a great way to make a healthy meal feel satisfying! 😊