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Quinoa Fried ‘Rice’ with Tempeh
and green smoothie

Active: 45 Total: 45

Move over fried rice - quinoa fried 'rice' is a nutritious, delicious alternative to the classic. Cooked just the same way as fried rice, this dish includes crispy crumbled tempeh, easy frozen vegetables (you can use any type), and scrambled egg. 



Quinoa Fried ‘Rice’:
  • Garlic - 2 cloves , chopped
  • Soy sauce, low-sodium - 2 Tbsp + 1 Tbsp
  • Oil, toasted sesame - 2 tsp
  • Vinegar, rice - 2 tsp
  • Tempeh - 16 oz , crumbled (sub extra-firm tofu)
  • Peas and carrots, frozen - 10 oz
  • Limes - 1 , wedges
  • Cilantro leaves - 2 Tbsp , chopped
  • Eggs - 4 , whisked
  • Salt - 1/4 tsp
  • Oil, cooking - 1 Tbsp + 1 Tbsp
  • Cooked quinoa (leftover from Monday) - ~2 cups
  • Hot sauce (opt) - for serving
Green Smoothie:
  • Pineapple, frozen cubes - 16 oz (sub frozen mango)
  • Bananas - 1
  • Baby spinach - 5 oz
  • Water - 1 cup


  1. Garlic - Chop garlic. (Can be done up to 5 days ahead)

  2. Make seasoning - Whisk together garlic, first portion of soy sauce, toasted sesame oil, and vinegar. (Can be done up to 5 days ahead)

  3. Prepare tempeh - Crumble tempeh into a microwave-safe bowl. Pour some water over top just until covered. Microwave on high until water is simmering, 2 to 3 minutes. Drain well. (Can be done 1 day ahead)

  4. Peas and carrots - Defrost

  5. Limes / Cilantro - Prep as directed.

  6. Make smoothie - Combine pineapple, banana, baby spinach, and water in a blender. Blend until smooth, adding water as needed. If you’d like your smoothie a bit sweeter, add some honey or your favorite sweetener (not in ingredients list).

  7. Eggs - Whisk eggs with salt.

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  1. Heat a wok or large skillet over medium heat. Add first portion of cooking oil and then tempeh. Saute tempeh until it starts to crisp up, 5 to 6 minutes. Add second portion of soy sauce over top and cook until the soy sauce is absorbed. Set tempeh aside. 

  2. To the heated pan, add second portion of cooking oil. Add quinoa, vegetables, and seasoning. Let quinoa cook without stirring until it starts to sizzle and toast on the bottom, 2 to 3 minutes. Gently stir everything together until warmed through.

  3. Move all of the ingredients to the sides of the pan and pour whisked eggs in the middle. Gently scramble the eggs until nearly cooked through and then fold into the other ingredients.

  4. Fold tempeh crumbles into the quinoa.

  5. Move pan off heat. Stir in cilantro and squeeze some lime juice over top.

  6. Serve quinoa with extra lime wedges and some hot sauce if you’d like. Enjoy smoothie on the side.



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