Ground Beef and Broccoli Fried Quinoa

Introduction

Ground Beef and Broccoli Fried Quinoa is a hearty, flavorful, and nutritious dish that combines protein-packed ground beef with tender broccoli and quinoa for a complete, satisfying meal. This dish is quick and easy to make, offering a healthy alternative to traditional fried rice. With the added benefit of quinoa, which is rich in fiber, protein, and essential vitamins, this recipe is a great option for those looking for a filling yet nutritious meal. Whether you’re preparing a weeknight dinner for your family or looking to meal prep for the week, Ground Beef and Broccoli Fried Quinoa is versatile, delicious, and sure to please everyone at the table.

Perfect for:

• Weeknight dinners
• Meal prepping
• Healthy lunch or dinner option
• Family gatherings
• Busy individuals looking for a filling meal

Why You’ll Love This Recipe

Ground Beef and Broccoli Fried Quinoa is more than just a meal; it’s an experience. Here’s why you’ll love this recipe:

• Nutrient-Rich: Quinoa is a superfood packed with essential amino acids, fiber, and antioxidants. Combined with lean ground beef and fresh broccoli, this dish provides a wholesome and well-balanced meal.
• Flavorful and Savory: The ground beef adds a rich, savory taste, while the broccoli brings freshness and crunch. Soy sauce and garlic provide an umami kick that ties everything together perfectly.
• Quick and Easy: This recipe requires minimal prep time and can be made in just 30-40 minutes. Perfect for those who want a delicious meal without spending too much time in the kitchen.
• Customizable: You can add or swap out vegetables or protein sources depending on what you have on hand or your dietary preferences.
• Halal-Friendly: This recipe uses ground beef, ensuring that it’s Halal-friendly, free from pork, bacon, wine, or any other non-Halal ingredients.

Preparation and Cooking Time

• Total Time: 40 minutes
• Preparation Time: 10 minutes
• Cooking Time: 30 minutes
• Servings: 4-5 servings
• Calories per serving: Approximately 400-450 calories
• Key Nutrients: Protein: 25g, Carbs: 40g, Fat: 15g, Fiber: 6g

Ingredients

Here’s what you’ll need to make the delicious Ground Beef and Broccoli Fried Quinoa:

• 1 lb (450g) ground beef (Halal-certified)
• 1 cup quinoa, rinsed
• 2 cups broccoli florets, cut into bite-sized pieces
• 3 cloves garlic, minced
• 1 medium onion, diced
• 2 tablespoons soy sauce (low-sodium, optional for dietary preferences)
• 1 tablespoon sesame oil (or vegetable oil)
• 1 teaspoon ground ginger
• 1 teaspoon ground black pepper
• 2 large eggs, beaten
• 1-2 tablespoons olive oil or vegetable oil (for stir-frying)
• ½ teaspoon red pepper flakes (optional for spice)
• Salt to taste
• 1 tablespoon sesame seeds (optional for garnish)
• 2 green onions, sliced (optional for garnish)

Ingredient Highlights

• Ground Beef: Provides a rich and savory flavor while offering a good source of protein. Using lean ground beef ensures the dish remains hearty but not overly greasy.
• Quinoa: Quinoa is a complete protein, making it an excellent substitute for rice. It is also high in fiber and antioxidants, offering a healthy base for this dish.
• Broccoli: Rich in vitamins C and K, broccoli adds freshness, color, and crunch to the dish, making it a great addition for both texture and nutrition.
• Soy Sauce: Soy sauce gives a deep umami flavor that enhances the taste of the entire dish. You can opt for low-sodium soy sauce if you’re looking to reduce the salt content.
• Sesame Oil: Adds a distinct flavor that elevates the entire dish, making it more aromatic and delicious.
• Eggs: Eggs add a bit of creaminess and richness to the dish, creating a more satisfying meal.

Step-by-Step Instructions

Follow these simple steps to make your Ground Beef and Broccoli Fried Quinoa:

Cook the Quinoa:

1. Rinse the Quinoa: Rinse the quinoa under cold water in a fine-mesh strainer to remove any saponins (natural bitter coating).
2. Cook the Quinoa: In a medium saucepan, add 2 cups of water and bring it to a boil. Stir in the quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is tender. Fluff with a fork and set aside.

Prepare the Broccoli:

3. Cook the Broccoli: In a separate pot, bring water to a boil and add the broccoli florets. Cook for 3-4 minutes until the broccoli is bright green and tender but still crisp. Drain and set aside.

Stir-Fry the Beef and Vegetables:

4. Cook the Ground Beef: In a large skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat. Add the ground beef and cook for 5-7 minutes, breaking it apart with a spatula as it cooks. Season with a pinch of salt, black pepper, and ground ginger.
5. Add the Aromatics: Once the beef is fully cooked, add the minced garlic and diced onion. Stir-fry for an additional 2-3 minutes until the garlic is fragrant and the onion becomes translucent.

Combine the Ingredients:

6. Add the Quinoa: Add the cooked quinoa to the beef mixture, stirring to combine.
7. Add the Broccoli: Stir in the cooked broccoli, ensuring it is evenly mixed with the quinoa and beef.
8. Add the Soy Sauce and Eggs: Pour in the soy sauce (adjust the amount based on taste preference). Push the mixture to one side of the skillet and pour the beaten eggs into the empty space. Scramble the eggs, cooking until they are set, then stir them into the quinoa mixture.

Final Touches:

9. Season: Add the red pepper flakes (if using) for a bit of spice and adjust the salt or soy sauce as needed. Stir everything well to combine.
10. Serve and Garnish: Transfer the fried quinoa to serving plates and garnish with sliced green onions and sesame seeds if desired.

How to Serve Ground Beef and Broccoli Fried Quinoa

Ground Beef and Broccoli Fried Quinoa is a complete meal on its own, but here are a few ways you can serve it to make the dish even more exciting:

• With a Side Salad: Serve with a light green salad to balance the richness of the dish. A simple cucumber and tomato salad with lemon vinaigrette works great.
• With Pickled Vegetables: Add some pickled carrots, cucumbers, or radishes for a tangy contrast to the savory quinoa.
• For Meal Prep: This dish stores well in airtight containers and can be refrigerated for up to 3-4 days. You can easily pack it into lunch boxes for a quick grab-and-go meal.
• With Naan or Flatbread: Serve with warm naan or flatbread to scoop up the quinoa, adding a fun texture to the meal.

Additional Tips for Ground Beef and Broccoli Fried Quinoa

Here are some tips to make your Ground Beef and Broccoli Fried Quinoa even better:

• Use Leftover Quinoa: This is a great dish to make with leftover quinoa. If you have quinoa from a previous meal, just toss it into the stir-fry with the beef and veggies to save time.
• Don’t Overcrowd the Pan: If you have a larger batch, consider cooking the beef and quinoa mixture in batches to ensure everything is cooked evenly.
• Adjust the Soy Sauce: Soy sauce can be quite salty, so taste as you go and adjust the seasoning to your preference.
• Cook the Broccoli al Dente: Overcooking the broccoli can make it mushy, so aim for a crisp-tender texture that holds up well in the fried quinoa.
• Add Other Vegetables: Feel free to add other vegetables like bell peppers, carrots, or mushrooms to customize the dish to your liking.

Recipe Variations of Ground Beef and Broccoli Fried Quinoa

Here are 10 variations of Ground Beef and Broccoli Fried Quinoa that you can try:

• Chicken and Broccoli Fried Quinoa: Swap the ground beef for ground chicken or chicken breast for a lighter protein option.
• Turkey Fried Quinoa: Use ground turkey for a leaner alternative to beef while still maintaining a delicious flavor.
• Beef and Veggie Fried Quinoa: Add more vegetables, such as bell peppers, carrots, or zucchini, to make the dish even more colorful and nutritious.
• Spicy Ground Beef Fried Quinoa: For extra spice, add chopped chili peppers or a drizzle of sriracha to the stir-fry.
• Beef and Spinach Fried Quinoa: Stir in some fresh spinach or kale to increase the leafy greens in this dish.
• Beef and Eggplant Fried Quinoa: Try adding cubed eggplant for a rich and savory flavor that complements the beef.
• Beef and Sweet Potato Fried Quinoa: Add cubed sweet potatoes for a slightly sweet contrast to the savory flavors of the dish.

– Crispy Ground Beef Fried Quinoa: Let the beef crisp up a little before adding the quinoa for added texture and flavor.

Vegan Fried Quinoa: Skip the beef and eggs and use tofu or tempeh along with extra vegetables for a plant-based version.

• Coconut Beef Fried Quinoa: Add a bit of coconut milk or toasted coconut to the dish for a tropical twist.

Freezing and Storage for Ground Beef and Broccoli Fried Quinoa

• Freezing: This dish freezes well for up to 2-3 months. Allow the dish to cool completely before transferring it into an airtight container. Reheat in the microwave or on the stovetop.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. The dish reheats wonderfully and remains moist and flavorful.

Special Equipment for Ground Beef and Broccoli Fried Quinoa

Here are some essential equipment items that can help you make Ground Beef and Broccoli Fried Quinoa:

• Large Skillet or Wok: A large skillet or wok is ideal for stir-frying the beef, vegetables, and quinoa. It ensures that all the ingredients are evenly cooked.
• Fine-Mesh Strainer: A fine-mesh strainer is useful for rinsing the quinoa before cooking to remove its bitter coating.
• Measuring Spoons: Measuring spoons are helpful for adding the soy sauce, sesame oil, and other seasonings.
• Wooden Spoon or Spatula: A wooden spoon or spatula is perfect for stirring the beef and quinoa mixture, ensuring it doesn’t stick to the pan.

FAQ Section about Ground Beef and Broccoli Fried Quinoa

1. Can I use a different grain instead of quinoa?
   Yes, you can substitute quinoa with brown rice, couscous, or bulgur if you prefer. Just adjust cooking times according to the grain used.
2. Can I make this dish vegetarian?
   Absolutely! You can use tofu, tempeh, or even just more vegetables in place of the ground beef for a vegetarian version.
3. Can I add more vegetables?
   Yes, you can add additional vegetables like bell peppers, mushrooms, or carrots for extra flavor and texture.
4. How can I make this dish spicier?
   You can add red pepper flakes, chili paste, or fresh chopped chilies to the dish to give it a spicy kick.
5. Can I make this ahead of time?
   Yes, Ground Beef and Broccoli Fried Quinoa is great for meal prepping. Make it ahead of time and store it in the fridge for easy lunches or dinners during the week.

Print

Conclusion

Ground Beef and Broccoli Fried Quinoa is a delicious, satisfying, and nutritious dish that’s perfect for any occasion. Whether you’re looking for a quick weeknight dinner, a healthy lunch, or a dish to meal prep for the week, this recipe is versatile, filling, and packed with flavor. With its combination of protein-rich ground beef, fiber-filled quinoa, and nutrient-dense broccoli, it’s a meal that’s as good for your body as it is for your taste buds. Enjoy!