Switching it up with a bit of savory plant fun! Presenting… (drumroll please) Quinoa Fried Rice! The drumroll was necessary - and this dish is packed to the absolute brim with bursting aromas and color. And the best part is all that flavorful goodness is just as good to your insides as it is to your taste buds! You’ll need to gather a few ingredients for the sauce: the quinoa itself, and then of course the add-ins that will brighten your creation up!
Quinoa Fried Rice from Cara Fuhrman on Vimeo.
Ingredients:
Sauce:
-
¼ cup low sodium vegetable broth
-
2 medjool dates
-
2 tbsp almond butter
-
¼ cup coconut aminos
-
2-3 cloves garlic
Quinoa:
-
1 cup dry quinoa
-
1 cup vegetable broth
-
1 cup water
Mix-ins:
-
8 ounces extra firm tofu (cubed)
-
8 ounces mushrooms (sliced)
-
2 cups broccoli florets
-
2 stalks carrots, cut into circles
-
¼ red pepper diced
-
¼ white onion diced
-
2 tbsp chives (chopped)
-
¼ cup edamame
-
¼ cup sugar snap peas (sliced)
-
2 tsp garlic powder
-
2 tsp ginger powder
-
1 tsp chili powder
Packed with protein, fiber and essential micronutrients - this one includes one superfood after the other:
- Mushrooms have an anti-inflammatory effect while being low-cal and rich in antioxidants, potassium, and protein
- Tofu is also an anti-inflammatory, protein powerhouse - full of antioxidant and phytochemicals with preventative and therapeutic properties.
- Broccoli is a forceful shield from many diseases. Amongst an array of micronutrients, the star of the show is the anti-cancer- sulforaphane
- Onions provide protection against heart disease, cancer, and more. Trust us, they're worth the tears.
- Edamame contains all nine essential amino acids, making it a great protein addition.
- Colorful veggies like carrots and red pepper are similar in that they both contain vitamin A and beta-carotene, supporting vision and eyesight.
Now that we’ve gone over the lovely characteristics of our ingredients - follow along on the assembly below!
Instructions:
1 Preheat oven to 375F
2 Prepare quinoa by adding 1 cup vegetable broth and 1 cup water to pot, bring to boil. Add quinoa, turn heat to low and cook until all liquid is absorbed and quinoa is soft and fluffy, about 20 minutes. Once finished, set aside to cool.
3 While quinoa is cooking, drain tofu and cut into cubes (50). Add tofu cubes to a silpat baking sheet. Bake for 40 minutes, cooking less if you prefer a softer tofu and more if you prefer a crispier tofu. Set aside.
4 While quinoa and tofu are cooking, prepare sauce by adding ingredients to a blender. Blend until smooth.
5 Prepare all vegetables, as listed above.
6 Heat a wok (or large skillet) over medium heat. Once hot, add 1 tbsp water, carrots, and 1/2 tbsp coconut aminos. Cover and cook for 2-3 minutes, stirring occasionally. Carrots take the longest to cook through, so they need a little time on their own.
7 Next, add 2 tbsp more water, mushrooms, chopped white onion, chives, broccoli, red pepper along with two thirds of the sauce. stir, cover, and cook until broccoli appears soft, about 7 min.
8 Lastly, add the sugar snap peas, edamame, tofu, quinoa, spices, and the rest of the sauce. Cook for 4-5 minutes, stirring occasionally. You want the quinoa to have a chance to sit at the bottom of your pan and get a little crispy.
9 Serve as is, or garnish with sesame seeds, lime wedges, avocado, or chopped chives. Leftovers keep covered in the refrigerator for up to 5 days or in the freezer and reheat when you're ready!
There’s truly nothing like a nourishing, yummy and nutritious meal. This one really leaves you feeling like a million bucks! Try it out and send us pics @docsdaughters, we’d love to see your creations!
XO,
