Satay Quinoa Fried Rice

I love Chinese food. But I really don’t like the lethargic, bloated feeling I get every time I indulge in this savory cuisine. That’s why I came up with this gluten-free, nut-free, and vegan-friendly recipe.

Perfectly balanced to serve as a main course or side dish, this recipe includes quinoa instead of rice, and the satay sauce has been swapped for a tahini and tamari sauce version.

We like to switch up the grains in our house and we usually choose between bulgur, amaranth, quinoa, brown rice, and sometimes couscous. How are you to choose between which grains are best for you? If you are looking for a lower fat option, bulgur takes the win. It is, however, derived from the kernels of wheat, so it is NOT gluten free. If this is an issue for you, I would suggest a different option.

Quinoa and amaranth have the largest amount of protein at 7g-8g per 100g, but they also carry with them 5g-6g of fat compared to bulgur, which has 1.3g fat. Both quinoa and amaranth, however, are not considered a grain, but rather seeds. They are complete proteins, which means that they contain enough proportions of all nine of the essential amino acids needed in our diet. They are also good sources of B vitamins, calcium, magnesium, and iron — which translates to, amazing.


1 ½ cups dry quinoa

1 cup filtered water

½ tablespoon olive oil or sesame oil

¼ c filtered water

2 cups broccoli florets

2 carrots, quartered and chopped

2 cups cremini mushrooms

1 cup frozen peas

shredded red cabbage

2 scallions, sliced

Satay Sauce

½ cup tamari sauce

¼ cup tahini

¼ cup rice wine vinegar

2 tablespoons vegan Worcestershire

1 tablespoon sriracha sauce (optional, to add spice)

½ lemon, juiced


  1. Bring water and quinoa to a boil, reduce to simmer, and cover. Cook until water has evaporated.
  2. Meanwhile in a wok or a large pan, add oil and cook broccoli, carrots, and mushrooms for 5 minutes. Add water if needed and simmer until vegetables are cooked.
  3. Add peas and satay sauce to the wok.
  4. Add cooked quinoa. Gently stir to combine.
  5. Garnish with cabbage and scallions. Enjoy!
Becky Bayda
Becky is completing her education towards Holistic Nutrition and is focusing her research on mental health and sports. She uses her blog to help share her vision and knowledge, which focuses on restoring balance and empowering people through wholesome living.