Mediterranean Quinoa Fried Rice


Fried rice can actually be healthy--this vegetable-packed quinoa recipe is proof! Try it as a side with grilled chicken or salmon for a Mediterranean diet delight.

Total Time:
30 mins
6 cups


  • 2 cup reduced-sodium chicken broth

  • 1 cup red quinoa

  • 1 tablespoon olive oil

  • 3 cup 1/2-inch pieces eggplant

  • ¾ coarsely chopped onion

  • 2 cloves garlic, minced

  • ½ teaspoon coarsely ground black pepper

  • 1 cup grape tomatoes

  • 4 cup fresh baby spinach

  • ¼ cup pitted Kalamata olives, halved

  • 1 tablespoon snipped fresh oregano

  • ¼ cup crumbled feta cheese (1 oz.)

  • Lemon wedges


  1. In a medium saucepan bring broth to boiling; add quinoa. Return to boiling; reduce heat. Simmer, covered, about 15 minutes or until liquid is absorbed. Remove from heat. Drain well; return quinoa to saucepan. Cook and stir over low heat to dry excess moisture from quinoa.

  2. In an extra-large wok or skillet heat oil over medium-high heat. Add quinoa; cook and stir 2 to 4 minutes or until quinoa starts to brown. Add eggplant, onion, garlic, and black pepper; cook and stir 3 minutes. Add tomatoes; cook about 2 minutes or until tomatoes start to burst. Remove from heat. Add spinach, olives, and oregano; toss to combine. Sprinkle with feta cheese and serve with lemon wedges.

    Mediterranean Quinoa Fried Rice with cherry tomatoes and spinach and olives
    Jacob Fox

Nutrition Facts (per serving)

291 Calories
10g Fat
41g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 291
% Daily Value *
Total Fat 10g 13%
Saturated Fat 2g 10%
Cholesterol 8mg 3%
Sodium 593mg 26%
Total Carbohydrate 41g 15%
Total Sugars 6g
Protein 11g
Vitamin C 40mg 200%
Calcium 144mg 11%
Iron 3.8mg 21%
Potassium 691mg 15%
Folate, total 164.2mcg
Vitamin B-12 0.2mcg
Vitamin B-6 0.4mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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