Quinoa Fried Rice with Tofu | High-Protein Recipe
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.
Servings: 4
Calories: 269kcal
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
Calories: 269kcal | Carbohydrates: 33g | Protein: 11g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Sodium: 628mg | Potassium: 442mg | Fiber: 5g | Sugar: 3g | Vitamin A: 2334IU | Vitamin C: 21mg | Calcium: 59mg | Iron: 3mg