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Vegetable Fried Quinoa Recipe

Looking for an easy Vegetable Fried Quinoa recipe? Learn how to make Vegetable Fried Quinoa using healthy ingredients.


Submitted by emilyd22222

Makes 2 servings



http://blog.fatfreevegan.com/2008/02/vegetable-fried-quinoa.html

Recipe Ingredients for Vegetable Fried Quinoa

1/2 cup quinoa (rinsed well, if bought in bulk)
1 cups water
1/2 clove garlic, chopped
1/8 teaspoon salt
1/2 teaspoon ginger root, minced
1 cloves garlic, minced
1/4 cup vegetable broth
6 ounces bok choy
1/2 cup diced carrot
1/2 cup diced mushrooms
1 1/2 ounces lite firm tofu
1 tablespoons low-sodium soy sauce
1/2 teaspoon rice vinegar

Recipe Directions for Vegetable Fried Quinoa

  1. Put the quinoa, water, salt, and 1 clove chopped garlic into a medium-sized pot. Bring to a boil, reduce heat, cover, and simmer until water is absorbed and quinoa is tender, about 15-20 minutes.

  2. While the quinoa is cooking, prepare the vegetables. Wash each stalk of bok choy then cut it in two about where the leaves begin. Set the bottom white stalk aside and save for another use. Chop the remaining stalk and greens into bite-sized pieces.

  3. Spray a large, deep skillet or wok with cooking spray and heat it. Assemble the vegetables nearby, along with the vegetable broth and a tablespoon. When the skillet is hot, add the ginger root, garlic, and carrots and stir-fry for about 1 minute. Add about 1 tablespoon of the broth and continue to cook and stir for another 2 minutes, adding another splash of broth if the garlic starts to stick or dry out. Add the mushrooms and another tablespoon of broth, and cook another 2 minutes. Add the bok choy and 2 tablespoons of broth, stir, and cover. Cook until the bok choy is tender but still bright green, just a few minutes.

  4. Crumble the tofu into the vegetable mixture. Mix the soy sauce and vinegar with the remaining broth and pour it over the tofu. Stir and cook for 1 or 2 minutes, just enough to heat the tofu.

  5. Fluff the cooked quinoa and add it to the vegetables. Mix well, and cook until heated through. Serve with additional soy sauce, hot mustard, or chili sauce at the table.

Categories

Side Dish

Nutrition Facts
Serving Size 354.1g
Amount Per Serving
Calories
205
Calories from Fat
31
% Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.3g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
769mg
32%
Potassium
635mg
18%
Total Carbohydrates
33.7g
11%
Dietary Fiber
5.0g
20%
Sugars
3.2g
Protein
11.2g
Vitamin A 176% Vitamin C 68%
Calcium 21% Iron 17%
* 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
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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