Utilising leftovers is good for your pocket and a great option for the time-poor. This fried rice alternative is an easy way to use up any leftover quinoa and veges from your fridge. Many of us struggle with different lunch ideas but this recipe is as simple as sauteing some vegetables and heating through the quinoa.
Fried rice conjures up images of stodgy takeaway meals, with next to no nutrition. However, the concept behind fried rice is great. Using a whole head of broccoli is an easy way to supercharge your lunchtime meal. If there is one vegetable I encourage people to eat more frequently, it is broccoli. It has an amazing component in it called sulforphane, which has been shown to be protective against many types of cancers. In this recipe, the light dressing gives the quinoa a distinctive Asian flavour without any of the additional additives and preservatives bought sauces traditionally tend to have. One cup of mung bean sprouts provides nearly 40 per cent of your recommended intake of Vitamin K, a fat-soluble vitamin that helps to keep the blood thin. Combined with the health benefits of ginger and garlic this is one tasty way of getting your nutrients.
Dressing
| 2 tsp | Tamari sauce |
| 1 tsp | Maple syrup |
| ½ tsp | Red chillies, minced, or more to taste |
Ingredients
| 1 tsp | Coconut oil |
| 1 tsp | Fresh ginger, peeled and grated |
| 1 clove | Garlic, large, minced |
| 2 | Carrots, small, peeled and thinly sliced |
| ½ | Red capsicums, medium, thinly sliced |
| 1 stalk | Broccoli, large, stem trimmed, sliced (Main) |
| 1 cup | Red cabbage, shredded |
| 2 Tbsp | Water |
| 1 cup | Mung bean sprouts, plus extra to garnish |
| 1 cup | Quinoa, cooked (Main) |
| ½ cup | Fresh herbs, assorted, chopped (Thai basil, coriander, mint) |
Directions
- For the dressing, whisk together the tamari and maple syrup. Add the red chili and stir to combine. Keep covered in the refrigerator until ready to use.
- Heat a large skillet or wok over medium heat and saute the ginger and garlic in the coconut oil until they are fragrant but not brown.
- Add the carrots, capsicum, broccoli and red cabbage. Stir-fry until the vegetables soften. Add the water to prevent them from sticking.
- Stir in the mung beans and cooked quinoa. When they are heated through, stir in the dressing and fresh herbs. Serve with the extra mung beans, and lime wedges if desired.
- Add additional ginger and chili as the weather begins to cool. This will have a warming effect. To amp up the nutrition add coriander and kale or your favourite herbs and greens.
For quinoa meal ideas
Chicken with red quinoa, orange and pumpkin
Red quinoa salad with fresh peas and goat feta
Quinoa, lemon, sesame and beetroot salad