Veggie Loaded Fried Quinoa

If you want to add more gluten free, dairy free, and lacto ovo vegetarian recipes to your recipe box, Veggie Loaded Fried Quinoa might be a recipe you should try. For $1.81 per serving, you get a side dish that serves 4. One portion of this dish contains approximately 12g of protein, 18g of fat, and a total of 364 calories. This recipe from The Messy Baker Blog has 44 fans. A mixture of Salt & Pepper, onion, chicken stock, and a handful of other ingredients are all it takes to make this recipe so flavorful. From preparation to the plate, this recipe takes approximately 45 minutes. With a spoonacular score of 81%, this dish is excellent. Similar recipes include Quinoa Veggie “Fried Rice”, Loaded Veggie Salad, and Loaded Veggie Nachos.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 30 minutes

 

Ingredients:

4 Tbs. canola oil, divided

½ cup carrots, diced

1½ cups chicken stock (vegetable stock or water)

1 egg, slightly beaten

3 cloves garlic, minced

2 Tbs. ginger, minced

4 Tbs. low-sodium soy sauce

1 cup onion, diced

¾ cup frozen peas

¾ cup quinoa

½ cup red pepper, diced

salt & pepper

1 cup snow peas

Equipment:

sauce pan

bowl

frying pan

wooden spoon

Cooking instruction summary:

Heat 1 tablespoon of canola oil in a large saucepan over medium heat. Add the quinoa and toast for 4-5 minutes, stirring often. Add the chicken stock and reduce heat to medium-low. Cover and cook until the quinoa absorbs all of the liquid, about 20 minutes. Transfer to a bowl and fluff with a fork. Set aside.Heat 2 tbs. of canola in a large sauté pan over medium heat. Add the onions, carrots, and red pepper. Cook for 3-4 minutes, or until the onions are soft and translucent, stirring occasionally. Stir in the garlic and ginger. Cook for 2 minutes. Add the snow peas, and cook for an additional 3-4 minutes. Add the last tablespoon of oil. When the oil is heated through, add the egg. Swirl the egg around with your wooden spoon until cooked through.Stir in the quinoa and frozen peas, adding a little more oil if necessary. Stir in the soy sauce and salt and pepper to taste. Serve with a side of sriracha.

 

Step by step:


1. Heat 1 tablespoon of canola oil in a large saucepan over medium heat.

2. Add the quinoa and toast for 4-5 minutes, stirring often.

3. Add the chicken stock and reduce heat to medium-low. Cover and cook until the quinoa absorbs all of the liquid, about 20 minutes.

4. Transfer to a bowl and fluff with a fork. Set aside.

5. Heat 2 tbs. of canola in a large sauté pan over medium heat.

6. Add the onions, carrots, and red pepper. Cook for 3-4 minutes, or until the onions are soft and translucent, stirring occasionally. Stir in the garlic and ginger. Cook for 2 minutes.

7. Add the snow peas, and cook for an additional 3-4 minutes.

8. Add the last tablespoon of oil. When the oil is heated through, add the egg. Swirl the egg around with your wooden spoon until cooked through.Stir in the quinoa and frozen peas, adding a little more oil if necessary. Stir in the soy sauce and salt and pepper to taste.

9. Serve with a side of sriracha.


Nutrition Information:

Quickview
364k Calories
12g Protein
18g Total Fat
38g Carbs
21% Health Score
Limit These
Calories
364k
18%

Fat
18g
28%

  Saturated Fat
1g
12%

Carbohydrates
38g
13%

  Sugar
7g
8%

Cholesterol
43mg
15%

Sodium
889mg
39%

Get Enough Of These
Protein
12g
24%

Vitamin A
3797IU
76%

Vitamin C
54mg
66%

Manganese
1mg
52%

Folate
118µg
30%

Phosphorus
278mg
28%

Vitamin E
3mg
26%

Vitamin K
26µg
25%

Vitamin B6
0.5mg
25%

Magnesium
98mg
25%

Fiber
6g
24%

Vitamin B1
0.31mg
21%

Vitamin B2
0.34mg
20%

Iron
3mg
19%

Copper
0.37mg
19%

Vitamin B3
3mg
18%

Potassium
605mg
17%

Selenium
9µg
13%

Zinc
1mg
13%

Vitamin B5
0.85mg
9%

Calcium
64mg
6%

Vitamin B12
0.1µg
2%

Vitamin D
0.22µg
1%

covered percent of daily need
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