Oil-Free Asian Quinoa Fried”Nice”

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Oil-Free Asian Quinoa Fried Nice – Healthy, Plant-Based, Gluten-Free, Vegan Stir-Fry Recipe

5 Minute Lemon Tahini Potato Bowl – Healthy, Gluten-Free, Oil-Free, Quick, Easy, Microwave, Vegan, Dinner for One Recipe

Medium |  Servings: 4  |  Ready In: 20 minutes |  Yield: 4 servings

This oil-free, stir-fry Asian recipe uses quinoa in place of rice or noodles for a healthy, gluten-free vegan dinner.  Use any of your favorite vegetables or throw in a bag of a frozen Stir-Fry blend for even easier work.  Add in edamame, tofu, or tempeh for extra protein.    This makes for a great budget-friendly, one pot dinner that can feed the whole family.  No more need for greasy take-out… kid-approved.

Ingredients

  • 3/4 cup Quinoa
  • 1/4 cup Steel-cut Oats
  • 1 bunch scallions
  • 2 baby bok choy
  • 1 cup carrot (shredded or diced from 1 medium carrot)
  • 2 inches (or 2 tablespoons grated) fresh ginger
  • 1 clove garlic
  • 1 teaspoon red chili flake
  • 1 tablespoon tamari (or soy-sauce)*
  • 1/2 cup shelled edamame

How it’s Done

To toast grains: Place quinoa and oats in a wide pan. Cover and cook over medium heat, stirring often, just to toast, about 7 minutes.

To make the stir-fry: Separate whites from the greens of the scallions.  Set the green parts aside and thinly slice the white parts.  Do the same with the bok choy, separating the green leaves from the white stalks. Thinly slice the white part.  Place the sliced white bok choy stalk slices in a colander and rinse under cold water to remove any grit.

Dice the carrots and mince the ginger and garlic. Once your grains are toasted (smelling aromatic and slightly golden), add the vegetables to the pan:  white scallions and bok choy, carrots, ginger, and garlic.  Add  the red chili flake to the pan.

Sauté over medium-high heat, stirring often, for 1-2 minutes, until the carrots start to turn golden brown around the edges.

Add 2 cups of water to the pan.   Bring the water to a boil, cover, and simmer 10-12 minutes, until the quinoa is done. Meanwhile, roughly chop the green parts of the scallions and the green bok choy leaves.   Set aside some of the green scallions for garnish.  Once the quinoa and oats are tender, remove the lid and let any excess water cook off.  Add the green scallions and bok choy leaves.  Add in the tamari and edamame.  Taste to adjust seasoning.

Garnish with green scallion tops and serve.

Oil-Free Asian Quinoa Fried Nice – Healthy, Plant-Based, Gluten-Free, Vegan Stir-Fry Recipe

Chef’s Tips

Clean Out the Fridge: Use any of your favorite veggies in this stir-fry.  Bell peppers, spinach, onion, and pea pods are all great mix-in.  This is a perfect end-of-week meal to clean out your fridge

Gluten-Free: Tamari and Oats are naturally gluten-free.  However, oats can be processed in a facility near wheat, which can cause cross-contamination.  To be 100% gluten-free, use “Certified Gluten-Free Oats”.

Soy-Free Tips: Tamari is a gluten-free version of soy sauce.  If you need to avoid soy, you can use coconut aminos and swap out the edamame for frozen peas

 

Watch the Cooking Video:


Nutrition Facts

Amount Per Serving (1/4 recipe)

Calories 202.89
Calories From Fat (16%) 32.83
% Daily Value

  • Total Fat 3.77g 6%
  • Saturated Fat 0.49g 2%
  • Omega-3 Fatty Acids g
  • Omega-6 Fatty Acids g
  • Cholesterol 0mg 0%
  • Sodium 428.86mg 18%
  • Potassium 475.04mg 14%
  • Total Carbohydrates 34.51g 12%
  • Fiber 5.81g 23%
  • Sugar 2.36g
  • Protein 9.41g 19%
  • Calcium 14.6mg 1%
  • Iron 65.03mg 361%
  • Vitamin A IU
  • Vitamin C 0.28mg <1%

Shopping and Gear List

  • Nature’s Earthly Choice Organic Quinoa, 32 Ounce
  • Bob’s Red Mill Organic Quick Cooking Steel Cut Oats, 22-ounce (Pack of 4)
  • San-J Tamari Gluten Free Soy Sauce, Black Bottle, 10 Ounce

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