Guest blogger Jenny Travens of SuperfoodLiving.com offers this simple, comforting recipe for quinoa fried "rice." Please note that the opinions expressed in this post are the author's own and do not reflect the views of I Heart Keenwah. We have provided suggested substitutes to make this recipe vegan-friendly.
If there is any possible way to substitute quinoa for another ingredient, I will. Its superfood label is well deserved in my opinion, with health benefits ranging from incredibly high fiber content for weight loss potential to vital antioxidants to protect the heart.
The nutrients in one cup of quinoa are:
- Protein – 8 grams
- Fiber – 5 grams
- Manganese – 58% Daily Value (DV)
- Magnesium – 30% DV
- Phosphorus – 28% DV
- Folate – 19% DV
- Copper – 18% DV
- Iron – 15% DV
- Zinc – 15% DV
One cup of quinoa also contains over 10% DV of vitamins B1, B2, B6 as well as small amounts of calcium, B3 and vitamin E. All of this comes in at only 220 calories with 39 grams of carbohydrates and 4 grams of fat.
What Makes Quinoa A Superfood:
- Quinoa contains large amounts of quercetin and kaempferol, two antioxidants that have been shown to have anti-viral, anti-inflammatory and anti-cancer benefits.
- Quinoa is very high in antioxidants, powerful compounds that fight free radical damage in the body.
- Quinoa is considered to be a “complete” protein due to the fact that it contains all of the essential amino acids that the body needs.
- Quinoa is considerably high in minerals that most people don’t get enough of in their daily diet such as magnesium, iron, zinc and potassium.
- Quinoa is naturally gluten free which makes it ideal for those who battle gluten intolerances.
Quinoa is also considered to be a low glycemic food with a rating of 53. Low glycemic foods don’t raise blood sugar levels, which means it won’t stimulate hunger cues. Adding low glycemic foods into a diet can help stabilize blood sugar levels and reduce hunger throughout the day, which can help with weight loss. If you are looking for extra help with weight loss, consider looking into Biotrust Leptiburn, one of the best supplements to help reduce your weight faster.
As a big fan of quinoa, I use it in some way on a weekly basis, whether it be in a small side dish salad or as a main course star. This week, quinoa was the star of the show.
Substitute traditional rice for quinoa in this gluten-free fried “rice” recipe. Tamari replaces soy sauce in the ingredients list, but if gluten-free isn’t your thing simply swap it for traditional soy sauce!
Quinoa Fried "Rice"
Makes 4 servings
2 tablespoons coconut oil
2 eggs, whisked*
2 medium carrots, diced
1 small white onion, minced
3 cloves garlic, minced
4 cups cooked Toasted Quinoa
3 green onions, diced
1/4 cup tamari
salt and pepper to taste
*Vegans can omit the egg, or substitute 2.7oz firm tofu, crumbled, stir fried with 1/8 teaspoon turmeric powder and a pinch of salt, or your favorite store-bought egg substitute such as VeganEgg or Vegg.
Heat 1/2 tablespoon of oil in a pan on medium heat. Add eggs (skip if vegan) and cook until scrambled. Remove from pan and transfer to a plate.
Add 1 tablespoon of oil to the pan. Add carrots, onion, and garlic. Season with salt and pepper.
Sauté until onions are translucent and carrots are tender.
Increase heat to high and add remaining oil.
Add quinoa, soy sauce and green onions to the pan. Stir constantly for two minutes to "fry" the quinoa.
Add eggs (or vegan substitute) and stir to combine.
Remove from heat and serve.