Mediterranean Fried Quinoa
So, what’s for dinner since I’m not the ONLY one who doesn’t want to cook lately?! (By the way, thanks for the LOVE for this new 10-Minute Dinners series, and letting me know I’m in good company!)
My next 10-Minute Dinner is Mediterranean Fried Quinoa – an easy and still kid-friendly spin on Fried Rice. Use ready-to-heat pouches of quinoa or brown rice to save time. Don’t heat the packages; just add directly from pouches to skillet. Serve as a hearty protein-based meal or as a side with both your grain and vegetables included. See variations for including rotisserie chicken, beef and lamb below in recipe.
Let me know what you think by sharing your final product on social media! Be sure to tag me : Instagram @realfoodreallife_rd / Facebook @Real Food. Real Life. - Carolyn Williams, PHD, RD. Stay tuned for more recipes to come!
Mediterranean Fried Quinoa
Makes 4-6 Servings | Yields 6 Cups
Use ready-to-heat pouches of quinoa or brown rice to save time. Don’t heat the packages; just add directly from pouches to skillet. Serve as a hearty protein-based meal or as a side with both your grain and vegetables included.
INGREDIENTS
1 tablespoon olive oil
1 clove garlic, minced
½ cup red onion, chopped
3 cups chilled cooked quinoa or 2 (8-oz) ready-to-heat pouches quinoa or brown rice
½ teaspoon kosher salt
1 cup no-salt-added canned chickpeas, drained
2 cups baby spinach
1 lemon (used to get ½ teaspoon zest and 2-3 teaspoons juice)
¾ cup chopped cucumber
1 cup cherry tomatoes, halved or quartered
OPTIONAL: Crumbled feta cheese
METHOD
Heat oil in a large skillet over medium-high heat. Add garlic, onions, quinoa, and salt. Cook three minutes, stirring constantly.
Add chickpeas, spinach, and lemon zest; cook 1 additional minute or until spinach just begins to wilt. Remove skillet from heat. Add cucumber, tomatoes and lemon juice, stirring to combine. Sprinkle with feta if desired.
VARIATIONS
ROTISSERIE CHICKEN: Add 1 to 1½ cups shredded rotisserie chicken breast when chickpeas are added.
LAMB or BEEF: Brown ½ pound lean ground lamb or beef, along with 1/3 cup chopped red onion and 1 minced garlic clove in a skillet. Season with ¼ teaspoon kosher salt, ½ teaspoon ground cumin, and an additional 2 teaspoons lemon juice. Remove from skillet, and set aside. Wipe skillet out; then proceed with Step 1. Add cooked lamb or beef mixture when chickpeas are added in Step 2.
NUTRITION
For 4 Servings: Nutrition per serving (Serving size: approx. 1 ½ cups)
284 Cal | 7g Fat (1g Sat) | 11g Protein | 45g Carb, 8g Fiber, 4g Sugar (0g Added Sugar) | 335mg Sodium
For 6 Servings: Nutrition per serving (Serving size: approx. 1 cup)
189 Cal | 4g Fat (0.5g Sat) | 7g Protein | 30g Carb, 5g Fiber, 3g Sugar (0g Added Sugar) | 223mg Sodium
