Stir Fried Quinoa and Tempeh with Vegetables Recipe

Looking for an easy Stir Fried Quinoa and Tempeh with Vegetables recipe? Learn how to make Stir Fried Quinoa and Tempeh with Vegetables using healthy ingredients.


Submitted by armandopenblade

Makes 1 serving



A tasty variant of fried rice loaded with protein, fiber, and vitamins/minerals that your body needs, not to mention some great taste with a bit of a spicy kick!

Recipe Ingredients for Stir Fried Quinoa and Tempeh with Vegetables

1/4 cup quinoa, organic
1/2 tablespoon butter
3/4 tablespoon soy sauce
1/2 tablespoon teriyaki sauce
4 ounces chopped tempeh
1/4 cup chopped onion
1/8 cup chopped carrots
1/8 cup peas
1/8 cup corn
1 ounce chopped asparagus
1/2 ounce chopped broccoli
1/2 ounce chopped red bell pepper
1/2 ounce chopped cauliflower
1/4 cup egg beaters
1 teaspoon canola oil
1 teaspoon sriracha
1 teaspoon honey
1/2 teaspoon garlic powder
1/4 teaspoon black pepper

Recipe Directions for Stir Fried Quinoa and Tempeh with Vegetables

  1. Cook the quinoa according to the directions on the packaging. I recommend red or "whole grain" quinoa, as its higher in fiber, but CalorieCount doesn't recognize it.

  2. Coat a very large pan or wok in half the oil, and then cook the Egg Beaters (or any liquid egg substitute, or 1 large, beaten egg), stirring it until it's cooked through. Remove the eggs to another plate.

  3. Coat the pan in the rest of your oil and add the chopped tempeh. Stir fry it for a minute, then add in the onions and other vegetables. I recommend using the large bags of frozen veggies for the task--the "stir fry mix" and the "mixed vegetables" combinations will account for most of what's in this recipe.

  4. As the vegetables thaw, add the teriyaki, garlic powder, black pepper, Sriracha hot sauce (or any other garlic chili sauce), and honey. Stir to combine.

  5. Move the food to the sides of the pan and add the butter, chopped into small pieces. Let it melt down, then add your quinoa (now fluffed up considerably) to it. Sprinkle the soy sauce over the mound of quinoa and lightly stir it to coat it. Let it fry for a few moments.

  6. Stir everything together to combine, then add the eggs, making sure to chop them up to distribute them evenly. Serve hot.

Categories

Vegetables, Main Dish, Asian, Stir Fry, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 418.6g
Amount Per Serving
Calories
657
Calories from Fat
259
% Daily Value*
Total Fat
28.8g
44%
Saturated Fat
7.0g
35%
Trans Fat
0.0g
Cholesterol
16mg
5%
Sodium
1254mg
52%
Potassium
1365mg
39%
Total Carbohydrates
64.4g
21%
Dietary Fiber
15.3g
61%
Sugars
15.2g
Protein
40.7g
Vitamin A 77% Vitamin C 85%
Calcium 22% Iron 50%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in phosphorus
  • High in vitamin A
  • High in vitamin C
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