Quinoa vegetable ‘fried rice’ with eggs
This simple take on fried rice is a great way to use up leftover odds and ends in your fridge. We’ve used cooked, cooled quinoa, and 3 cups of vegetables, with edamame and eggs added for protein power.
Ingredients
- 1 Tbsp (15 mL) + 1 tsp (5 mL) sesame oil
- ½ cup (125 mL) chopped onion
- 2 cloves garlic, chopped
- 2 Tbsp (30 mL) fresh ginger, minced
- 3 cups (750 mL) chopped vegetables (cabbage, snap peas, frozen peas, carrots, celery, mushrooms, bok choy, zucchini, peppers, green beans, broccoli, cauliflower)
- 1 ½ cups (375 mL) frozen shelled edamame, thawed
- 1⅓ cups (325 mL) cooked, cooled quinoa (or leftover barley, rice or other grain)
- 2 Tbsp (30 mL) reduced-sodium soy sauce
- 2 eggs
- 1 green onion, sliced
Instructions
Prepare all ingredients in advance as cooking goes very quickly.
Heat 1 Tbsp (15 mL) sesame oil in a large frying pan or wok over medium heat. Add onion, garlic and ginger; cook, stirring often, for about 3 minutes.
Add the chopped vegetables and edamame and increase heat to medium-high. Cook and stir for 4 to 5 minutes before adding the quinoa and soy sauce. Mix to combine and cook for another 3 to 5 minutes.
Move the mixture to one side of the pan, reduce heat to medium and add remaining 1 tsp (5 mL) sesame oil. Crack eggs into pan and cook for 2 to 3 minutes until desired doneness.
Divide veggie-quinoa mixture into two bowls and top with fried egg and green onions.
Tips
- Substitution: Fried rice is a very easy way to use up ingredients left in your fridge. You can use rice or other grains that have been cooked and cooled. Any protein can be substituted, and almost any fresh or frozen vegetable is fine too.
- Special extra: If you like spice, you can add sriracha sauce to this dish or try a little spicy kimchi (fermented cabbage).
- Resistant starch: Cooking and cooling carbohydrates likes rice, pasta and grains before using them in a recipe, or eating them cold increases what is called resistant starch. Resistant starch travels through the body undigested, reducing the overall carbohydrate available to the body and reducing your blood sugar rise after meals.
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| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 530 | |||
| Fat 23 g | 31 % | ||
| Saturated Fat 4 g + Trans Fat 0 g | 20 % | ||
| Cholesterol 185 mg | |||
| Sodium 630 mg | 27 % | ||
| Carbohydrate 56 g | |||
| Fibre 14 g | 50 % | ||
| Sugars 11 g | 11 % | ||
| Protein 29 g | |||