I’ve found a substitute for fried rice. Quinoa is a perfect replacement as it does not give that bloated effect. This amazing ancient grain is very versatile. I cooked stir fry quinoa using my fried rice recipe. It’s easy and quick to prepare.
Quinoa Facts
One cup (185 grams) of cooked quinoa contains 222 calories.
According to Healthline website, The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are:
Calories: 120
Water: 72%
Protein: 4.4 grams
Carbs: 21.3 grams
Sugar: 0.9 grams
Fiber: 2.8 grams
Fat: 1.9 grams
Quinoa is also a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc.
How to Cook Quinoa
Quinoa is cooked using the absorption method. It is similar to cooking rice using this method.
First, place 2 cups of quinoa in a pot.
Fill the quinoa filled pot with 3 cups water.
Boil the quinoa filled pot in high heat with a lid slightly open.
Once boiled, lower the heat and cover the pot till all the water has been absorbed.
The cooking process takes between 15 to 18 mins. Once cooked, you can see the little tails attached to each grain. This is actually the plant’s endosperm, the food that feeds the seedling while it’s growing. These are nutritious and have a fluffy texture.
Fluff up the cooked quinoa with a spoon and turn off the heat. Set aside to cool and transfer the cooked quinoa to a container with a lid.
Once cooled, refrigerate the quinoa for 24 hours.
Stir Fry Quinoa
Ingredients
2 cups cooked quinoa
2 tbsp olive oil
1 or 2 fresh chili, chopped
3/4 small Spanish onion
1 egg
1 pkt baby spinach
1/2 pkt frozen vegetables
pepper
3 tbsp kicap manis
2 tbsp soy
1 tsp ikan bilis stock
For Garnish
handful chopped coriander
fried tofu and tempe, diced and pre-fried
Method
Heat oil in a wok. Add onions and fry till caramelized.
Add chili.
Crack an egg in a bowl, whisk and add some pepper. Add the whisked egg into the wok. Stir fry the ingredients.
Add spinach and cook till wilted.
Add microwaved frozen vegetables. (Microwave for about 3 mins)
Stir all ingredients and add ikan bilis stock and pepper to taste.
Then add quinoa. Mix ingredients thoroughly.
Add kicap manis, soy and a bit more pepper. Mix well.
Turn off the heat after stirring the mixture for about 2 mins.
Plate the stir fry quinoa and add coriander on top of the ingredients. Also add tofu and tempe on the side.
Enjoy!
The dish tastes like fried rice but it is lighter and more nutty in flavour. Best of all, it doesn’t give you that bloated feeling as quinoa doesn’t contain starch and has little carbs. The ikan bilis or anchovy stock can be bought in powder form from an Asian supermarket. I usually purchase the Ayam brand. This secret ingredient lifts the flavour of the dish.
This stir fry dish definitely goes well with tofu and tempe. If you love anchovies, you can certainly add that to the ingredients for a more flavoursome meal. You can also add capsicum and mushrooms as well as green peas instead of frozen vegetables.