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Healthy Vegetable Fried Quinoa

Quinoa is a whole grain that is packed with fiber and protein.  Most people use quinoa as a grain in place of rice or pasta.  But did you know that quinoa is actually closely related to the spinach and sugar beet family?  ​

Makes: 4 servings

Ingredients
1 cup uncooked quinoa (or 3 cups of plain, left over cooked quinoa) 
1 Tbs oil (vegetable, olive or canola oil work well)
1 Tbs grated fresh ginger
1 clove garlic, finely chopped (or 1 tsp minced garlic) 
1 cup diced carrots
½ cup snow peas
1 cup baby bok choy
2 cups kale (stems removed, and torn into small pieces)
¼ cup minced fresh chives or scallions
2 large eggs (or ½ cup egg substitute)
2 Tbs reduced sodium soy sauce
For additional flavor try 1 tsp of Asian 5 Spice Seasoning

Instructions
  1. In a medium saucepan, cook the quinoa according to the package directions. 
  2. Once the quinoa is done, place it into the refrigerator to cool to room temperature.
  3. While the quinoa is cooling, in a large sauté pan or wok over moderately high heat, warm the oil. Add the ginger and garlic and sauté, stirring, for 1 minute.
  4. Add the carrots, snow peas, bok choy, kale, and chives and continue cooking, stirring occasionally, until tender, about 5 minutes.
  5. Add the cooked quinoa and stir to combine. Add the eggs and continue to cook, stirring, until scrambled, about 3 minutes.
  6. Add the soy sauce and continue to cook, stirring, for 1 minute. Serve hot.

Source: www.whatscooking.fns.usda.gov
Healthy Vegetable Fried Quinoa
Kid Friendly Recipe
No Added Sugar
Vegetarian Recipe
Quick and Easy Recipe
Print PDF
Nutrition Information
Serving Size: ½ cup

Calories: 270
Total Fat: 9g
Saturated Fat: 1.5g
Protein: 11g
Sodium: 370mg
Carbohydrates: 36g
Added Sugar: 0g
Fiber: 11g


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This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
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Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations