quinoa “fried rice” with bok choy + tempeh.

quinoa fried rice close upIt's Wednesday night. You're seriously craving Chinese takeout. Something about that greasy, saucy fried rice calls your name. You order it. You wait 45 minutes. It arrives. You eat it. All of it. You feel good for about 10 minutes, and then suddenly really not so good. You go to bed quite uncomfortable wishing you'd made some other choice. Any other choice. The fried rice was not your friend. Takeout won.

*cue sound of cassette tape circa 1980 rewinding*

It's Wednesday night. You're seriously craving Chinese takeout. Veggies, rice, maybe a little plant-based protein. You go to the pantry. Then the fridge. You whip out your handy dandy cooking utensils (one frying pan, a knife, a spatula). You play Chef for 20 minutes. Dinner is on the table. You eat it. It's awesome. You feel fabulous and take on the rest of your night with tons of energy, feeling comfortable, fueled and like you've done something awesome for yourself. You go to bed satisfied, knowing you're set up to make awesome choices tomorrow. Takeout has no power over you. 

quinoa fried rice birdseye

Sounds pretty good, right? You've got this. :) 

This healthified version of fried rice is packed with nutrient-dense veggies, solid vegan protein (from tempeh and quinoa), and deliciously filling, fueling healthy fat (from coconut oil). This fat not only allows the quinoa to become slightly crunch like takeout, but it also signals fullness more quickly and helps it last longer. 

Bonus: this is a one-pot, low-mess, super-quick dinner. If you have a batch of quinoa prepared in advance, great! You'll save about 20 minutes. If you're new to quinoa or don't have a batch done up for the week in the fridge, check out this post which features a quick quinoa tutorial. If you're not a fan of any of the veggies used, feel free to swap out for your favorites: carrot, peas, green beans, or cabbage would be great substitutes. Alrighty... let's go!

Start by chopping up your veggies and having everything set to go. (If you're looking for the fancy French cooking term, this is your mise en place... basically, your "I'm going to be uber-prepared and have everything washed, measured, chopped and ready to be thrown into the pan before I even turn the heat on". Use the momentum from chopping one veggie to get through them all; it's a huge time saver.)

Cube your tempeh and combine with tamari and sesame seeds in a container with a lid. Give this a few solid shakes to coat, then set it aside.

onions garlic ginger

Heat coconut oil in a large frying pan over medium-high heat. Once it's glistening, toss in your onion, garlic and ginger. Sautee for about 2 minutes until veggies are softened and fragrant.

onions garlic ginger tempeh

Add your tempeh. Stir to combine everything and cook for a couple of minutes until tempeh starts to brown. If needed, especially if you're using a non-stick pan, add a little water (about 1/2 tbsp) if the tamari is starting to caramelize or burn on the bottom of your pan. Use your spatula to move things around and reabsorb the sauce. Not only will the hot pan + water make cleaning a little easier once you're done, it'll also help to continue softening the veggies and slightly steam the tempeh. Hurry for shorter cooking time!

onions garlic ginger tempeh brussels

Once tempeh is nicely browned, turn the heat down a tad and add your shredded Brussels sprouts. Again, add a touch of water to help incorporate everything and pick up any sticky sauce on the bottom. Cook for 3-4 minutes, until Brussels sprouts soften. 

onions garlic tempeh ginger temp bruss bok

Hello, bok choy! These should be mostly leaves, rather than tons of stems... but a little stem is okay. We've discovered that the thick stems make great dog chew toys. :) Stir consistently for a minute until bok choy is well incorporated and starting to wilt.

all plus quinoa

Add quinoa and 1 tsp more coconut oil. Allow the oil to melt on the bottom of the pan and then gently sautee everything for at least another minute. Aim to heat everything all the way through, with ingredients appearing evenly combined.

quinoa fried rice closeup close

Remove from heat and sprinkle with chopped cilantro and almonds.

quinoa fried rice from top

High five yourself because you just made dinner for less than $4, whereas takeout would have set you back at least $15. 

quinoa fried rice pullback

Break out the chopsticks and enjoy!

We made a GIGANTOR batch of this and had it handy for a few days as leftovers. This packs up really well for lunch, and can be combined with cooked or raw greens to beef it up if needed. 

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quinoa 'fried rice' with bok choy + tempeh
Serves 4
A healthified take on Chinese takeout, packed with nutrient-dense veggies, delicious plant protein and nutritious (not indigestion-promoting) fats.
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 1 tbsp + 1 tsp coconut oil, divided
  2. 1 small yellow onion, finely chopped
  3. 4 cloves garlic, minced
  4. 3" piece of fresh ginger, peeled and finely chopped
  5. 1 cup of tempeh, cubed
  6. 1 1/2 tbsp tamari
  7. 1 tsp sesame seeds
  8. 1 1/2 cups finely chopped or shredded Brussels sprouts (about 6 large sprouts)
  9. 2 loosely packed cups bok choy, large stems removed
  10. 2 1/4 cups cooked quinoa
  11. fresh cilantro and almonds for serving
Instructions
  1. 1. Start by chopping up your veggies and having everything set to go on cutting boards or a large plate.
  2. 2. Cube your tempeh and combine with tamari and sesame seeds in a container with a lid. Give this a few solid shakes to coat, then set it aside.
  3. 3. Heat coconut oil in a large frying pan over medium-high heat. Once it's glistening, toss in your onion, garlic and ginger. Sautee for about 2 minutes until veggies are softened and fragrant.
  4. 4. Add your tempeh. Stir to combine everything and cook for a couple of minutes until tempeh starts to brown. If needed, especially if you're using a non-stick pan, add a little water (about 1/2 tbsp) if the tamari is starting to caramelize or burn on the bottom of your pan. Use your spatula to move things around and reabsorb the sauce.
  5. 5. Once tempeh is nicely browned, turn the heat down a tad and add your shredded Brussels sprouts. Again, add a touch of water to help incorporate everything and pick up any sticky sauce on the bottom. Cook for 3-4 minutes, until Brussels sprouts soften.
  6. 6. Add bok choy. Stir consistently for a minute until bok choy is well incorporated and starting to wilt.
  7. 7. Add quinoa and 1 tsp more coconut oil. Allow the oil to melt on the bottom of the pan and then gently sautee everything for at least another minute. Aim to heat everything all the way through, with ingredients appearing evenly combined.
  8. 8. Remove from heat, portion into bowls and top with chopped cilanto and almonds.
Notes
  1. Great for leftovers! Store in an airtight container in the fridge.
  2. If you're cooking your quinoa at the same time, allow an extra 15-20 minutes. Put quinoa on to boil, then start chopping your veggies.
From The Ground Up Wellness http://fromthegroundupwellness.com/

 

 

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Posted in dinner, gluten-free recipes, health coaching info, homepage featured, kid-friendly recipes, lunch, recipes, side dishes

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