One-Pan Kimchi Quinoa "Fried Rice"
This kimchi quinoa "fried rice" is a quick one-pan meal made with vegetables, quinoa, and savoury kimchi, then topped with a fried egg for extra protein. It’s a high-fibre vegetarian recipe that’s ready in under 30 minutes.
- Suitable for diets:
- High-Fiber
- Plant-Based
- Vegetarian
Servings:
Why Diabetes Friendly?
- Balanced Carbohydrates: Quinoa provides complex carbohydrates and fiber, which may support steadier blood sugar response compared to refined grains.
- Fibre-Rich Vegetables: Cabbage, mushrooms, kimchi, and onion add fibre and volume with relatively moderate carbohydrate content.
- Protein Support: Egg and quinoa provide protein that may help improve fullness and meal balance.
- Portion-Friendly Meal: The recipe uses moderate amounts of quinoa paired with vegetables for a more balanced carbohydrate ratio.
- Minimal Added Sugar: No significant added sugars are included, though exact amounts depend on kimchi and sauce brands.
- Healthy Cooking Method: Skillet cooking with a small amount of oil keeps the dish relatively light while maintaining flavour.
- Vegetable Forward: Non-starchy vegetables make up a large portion of the recipe, supporting nutrient density.
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Equipment
- Large skillet
Ingredients
- olive oil 1 tsp
- onion (diced) ½ small
- mushrooms (chopped) 1 cup
- cabbage (shredded ) 1 cup
- green onions (sliced (plus more for topping)) 2
- garlic (minced) 1 clove
- ginger (grated ) ½ tsp
- quinoa (cooked ) 1.5 cup
- kimchi (squeezed well and chopped) ¼ cup
- soy sauce (low-sodium ) 1 tsp
- black pepper (to taste) ½ tsp
- chili flakes (optional) 1 pinch
- eggs 3
- oil ½ tsp
- Lime wedges (for serving)
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Cooking Tips
- Boost Protein: Add an extra egg or stir in cubed tofu or edamame for more protein.
- Lower Sodium: Use low-sodium tamari and rinse kimchi lightly if sodium intake is a concern.
- Meal Prep Friendly: Cook quinoa ahead of time and refrigerate for easy assembly during the week.
- Add Crunch: Top with cucumber, sesame seeds, or shredded carrot before serving.
- Increase Fibre: Add spinach, broccoli slaw, or extra cabbage for additional fibre and volume.
- Perfect Fried Egg: Cook the egg separately over medium heat for a crisp edge and runny yolk topping.
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Instructions
- Squeeze excess liquid from kimchi and chop.
- Heat olive oil in a large skillet over medium heat.1 tsp olive oil
- Add onion, mushrooms, cabbage, and green onion. Cook 5–6 minutes until softened.½ small onion, 1 cup mushrooms, 1 cup cabbage, 2 green onions
- Stir in garlic and ginger. Cook 30 seconds.1 clove garlic, ½ tsp ginger
- Add cooked quinoa and kimchi. Stir and cook another 1–2 minutes.1.5 cup quinoa, ¼ cup kimchi
- Push mixture to one side of the pan. Crack 1 egg into the empty side and scramble.
- Mix everything together. Add soy sauce, black pepper, and chili flakes if using.1 tsp soy sauce , ½ tsp black pepper, 1 pinch chili flakes
- To prepare the fried egg topper, heat a small nonstick skillet over medium heat with oil. Crack both eggs separately, and cook until whites are set and edges are lightly crisp.3 eggs, ½ tsp oil
- Serve quinoa mixture warm with lime wedges and top with remaining green onion and fried egg.Lime wedges
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FAQ
- Can I use rice instead of quinoa?
Yes. Brown rice or cauliflower rice work well depending on your preferred carbohydrate level. - Is this recipe spicy?
It can be mildly spicy from the kimchi. Adjust the heat by reducing kimchi or skipping chili flakes. - Can I make this vegan?
Yes. Replace the egg with tofu scramble or edamame. - How should I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Add the fried egg fresh before serving if possible. - Can I add more protein?
Yes. Tofu, chicken, shrimp, or another egg can easily increase the protein content. - Is this recipe suitable for diabetes-conscious eating?
It may fit into a balanced diabetes-conscious meal pattern because it combines fibre-rich vegetables, protein, and moderate portions of quinoa.
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Nutrition
Per serving
Calories: 325.2kcal
Carbohydrates: 37.6g
Fiber: 6.3g
Sugar: 4.7g
Fat: 12.3g
Saturated Fat: 2.8g
Trans Fat: 0.03g
Protein: 17.3g
Nutrition Facts
One-Pan Kimchi Quinoa "Fried Rice"
Amount per Serving
Calories
325.2
% Daily Value*
Fat
12.3
g
19
%
Saturated Fat
2.8
g
18
%
Trans Fat
0.03
g
Cholesterol
245.5
mg
82
%
Sodium
277.6
mg
12
%
Potassium
646.8
mg
18
%
Carbohydrates
37.6
g
13
%
Fiber
6.3
g
26
%
Sugar
4.7
g
5
%
Protein
17.3
g
35
%
Vitamin C
17.9
mg
22
%
Vitamin D
1.4
µg
9
%
Calcium
99.3
mg
10
%
Iron
4.3
mg
24
%
Magnesium
114.7
mg
29
%
Zinc
2.8
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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