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Quinoa Stir-Fry with Sauerkraut

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A stir-fry quinoa bowl with fermented cabbage is a nourishing alternative for those days you´re craving for asian takeout.

Further Food Commentary:

While ginger is renown for its use of 'stomach problems' (e.g. motion sickness, morning sickness, colic, upset stomach, gas, nausea and/or diarrhea), in the Asian culinary world, fresh, dried or ground ginger are widely used. Every 100 grams of ginger contains 80 calories, with no cholesterol and it contains some essential vitamins and minerals, such as potassium, manganese, copper, magnesium, pyridoxine and pantothenic acid. As a complete protein, it contains all nine essential amino acids, and it's one of the most protein packed foods. It also has iron, magnesium and almost twice as much fiber as other grains.


By Nikki Nies, MS, Nutritionist

Quinoa Stir-Fry with Sauerkraut

Stars ( Reviews)

  • Prep Time:10 mins
  • Cook Time:25 mins
  • Servings: 4

Ingredients

1 cup quinoa
2 cups water

1/8 teaspoon salt
2 tablespoons sesame oil
1 medium carrot (thinly sliced)
1 medium red bell pepper (cored, seeded and chopped)
1 cup raw sauerkraut or kimchi (chopped and drained)
1 tablespoon fresh grated ginger
1 egg (beaten)
1/2 cup scallions (green tops only, chopped)
2 tablespoons sesame seeds
1 tablespoon tamari sauce or gluten free soy sauce

Instructions

  1. Bring the water to the boil and add the quinoa and a pinch of salt.
  2. Cook in medium heat for about 10 minutes or until the quinoa absorbs the water.
  3. Remove from the heat, fluff with a fork and let stand for 5 minutes.
  4. In the meantime, heat oil in a wok or a large skillet over medium-high heat.
  5. Add in the carrot, stirring occasionally until tender, about 3 minutes.
  6. Add the bell pepper and cook for 5 minutes.
  7. Add the sauerkraut, ginger, salt and cook for about 10 minutes, stirring frequently.
  8. Add quinoa and stir. If using the egg, push the mixture to the sides of the skillet and scramble the egg until it´s evenly distributed, about 2 to 4 minutes.
  9. Add scallions, sesame seeds and tamari, stir and cook just until heated through, approximately 2 minutes.
  10. Divide stir-fry among 4 bowls and serve warm.
Bring the water to the boil and add the quinoa and a pinch of salt. Cook in medium heat for about 10 minutes or until the quinoa absorbs the water. Remove from the heat, fluff with a fork and let stand for 5 minutes. In the meantime, heat oil in a wok or a large skillet over medium-high heat. Add in the carrot, stirring occasionally until tender, about 3 minutes. Add the bell pepper and cook for 5 minutes. Add the sauerkraut, ginger, salt and cook for about 10 minutes, stirring frequently. Add quinoa and stir. If using the egg, push the mixture to the sides of the skillet and scramble the egg until it´s evenly distributed, about 2 to 4 minutes. Add scallions, sesame seeds and tamari, stir and cook just until heated through, approximately 2 minutes. Divide stir-fry among 4 bowls and serve warm.

Nutrition Information

Per Serving:  Calories: 282; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 5g; Cholesterol: 47mg; Sodium: 154mg; Potassium: 445mg; Carbohydrate: 35g; Fiber: 4g; Sugar: 2g; Protein: 9g

Nutrition Bonus: Vit C: 53%; Vit A: 44%; Iron: 29%; Calcium: 9%

 

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Joana Oliveira Contributor
Joana from My Gut Feeling
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2 thoughts on “Quinoa Stir-Fry with Sauerkraut”

  1. Anonymous

    Very nice and healthy dish. I just try it for the first time make it for dinner to my husband and he really enjoyed that. 👍👍👍

    Reply ↓

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