Are you ready to transform your boring meal routine into a nutritional powerhouse that'll make your taste buds dance? Get ready to meet the game-changing Broccoli Quinoa Fried Rice - a mouthwatering dish that proves healthy eating can be absolutely delicious! This isn't just another recipe; it's a culinary adventure that combines the protein-packed goodness of quinoa with vibrant vegetables and irresistible Asian-inspired flavors that will have you forgetting all about traditional fried rice.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 2 cups broccoli florets
- 1 cup carrots, diced
- 1 cup peas
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 2 green onions, sliced
- 1 teaspoon garlic, minced
Instructions
- Rinse quinoa thoroughly under cold water using a fine-mesh strainer to remove any bitter coating.
- In a medium saucepan, combine quinoa with vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy.
- While quinoa is cooking, prepare vegetables by chopping broccoli into small florets, dicing carrots, and measuring out frozen peas.
- Heat sesame oil in a large wok or wide skillet over medium-high heat. Add minced garlic and sauté for 30 seconds until fragrant.
- Add diced carrots and cook for 2-3 minutes until they start to soften. Then add broccoli florets and continue cooking for another 2 minutes.
- Stir in cooked quinoa, peas, and soy sauce. Toss everything together, ensuring vegetables and quinoa are evenly mixed and heated through.
- Cook for an additional 2-3 minutes, stirring occasionally to prevent sticking and allow flavors to meld.
- Remove from heat and garnish with sliced green onions. Serve hot as a nutritious and flavorful main dish or side.
Tips
- Rinse Your Quinoa Thoroughly: Always rinse quinoa under cold water to remove the natural saponin coating, which can make your dish taste bitter.
- Use Vegetable Broth for Extra Flavor: Cooking quinoa in vegetable broth instead of water adds depth and richness to your dish.
- High Heat is Key: When stir-frying, use medium-high heat to get that perfect slightly crispy texture without burning your ingredients.
- Don't Overcook Vegetables: Keep your broccoli and carrots crisp-tender by cooking them quickly. They should remain vibrant and maintain a slight crunch.
- Let Quinoa Cool Slightly: If possible, use slightly cooled quinoa for better texture. Fresh hot quinoa can become mushy when stir-fried.
- Customize Your Protein: Feel free to add scrambled eggs, tofu, or your favorite protein to make this dish even more substantial.
- Fresh Garnishes Matter: The sliced green onions aren't just a garnish - they add a fresh, sharp flavor that elevates the entire dish.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 35g
Protein: 10g
Fat: 8g
Saturated Fat: g
Cholesterol: 0mg
