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Healthy Vegetable Fried Quinoa

August 19, 2024 by Danbury Farmers' Market

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At the Senior Center we taught the Seniors Eating Well: Great Grain Discoveries class and made Healthy Vegetable Fried Quinoa – SNAP4CT . Seniors were particularly interested in learning more about quinoa from last classes survey. We are sharing their recipe here with their permission. 🙂

SNAP4CT Healthy Vegetable Fried Quinoa

Healthy Vegetable Fried Quinoa

Quinoa is a whole grain that is packed with fiber and protein.  Most people use quinoa as a grain in place of rice or pasta.  But did you know that quinoa is actually closely related to the spinach and sugar beet family?  
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Course Main Course, Salad, Side Dish
Servings 4 servings
Calories 270 kcal

Ingredients
  

  • 1 cup uncooked quinoa (or 3 cups of plain, left over cooked quinoa) 
  • 1 tbs oil (vegetable, olive or canola oil work well)
  • 1 tbs grated fresh ginger
  • 1 clove garlic, finely chopped (or 1 tsp minced garlic) 
  • 1 cup diced carrots
  • 1/2 cup snow peas
  • 1 cup baby bok choy
  • 2 cups kale (stems removed, and torn into small pieces)
  • 1/4 cup minced fresh chives or scallions
  • 2 large eggs (or ½ cup egg substitute)
  • 2 tbs reduced sodium soy sauce
  • For additional flavor try 1 tsp of Asian 5 Spice Seasoning (https://www.snap4ct.org/sodium-free-spice-blends.html#asianfivespice)

Instructions
 

  • In a medium saucepan, cook the quinoa according to the package directions. 
  • Once the quinoa is done, place it into the refrigerator to cool to room temperature.
  • While the quinoa is cooling, in a large sauté pan or wok over moderately high heat, warm the oil. Add the ginger and garlic and sauté, stirring, for 1 minute.
  • Add the carrots, snow peas, bok choy, kale, and chives and continue cooking, stirring occasionally, until tender, about 5 minutes.
  • Add the cooked quinoa and stir to combine. Add the eggs and continue to cook, stirring, until scrambled, about 3 minutes.
  • Add the soy sauce and continue to cook, stirring, for 1 minute. Serve hot.

Notes

Calories: 270
Total Fat: 9g
Saturated Fat: 1.5g
Protein: 11g
Sodium: 370mg
Carbohydrates: 36g
Added Sugar: 0g
Fiber: 11g

Filed Under: Recipes, Sides, Vegetables

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