The Whole Scoop version of a classic Chifa (Peruvian-Chinese) dish inspired by a trip to Peru. Savory flavors combined with a rich nutritional profile for a healthy dish that the whole family can enjoy.
Today’s blog post is inspired by my husband’s 2019 summer vacation to Peru. While touring the beautiful country, he was introduced to a cuisine called “Chifa” or a fusion of Peruvian and Chinese cultures.
The first documented Chinese immigrants arrived in Peru in 1849 to construct railroads, and work in sugar plantations and mines and the first Chifa restaurants were opened in 1920. Since then, the Chinese have brought different flavors like ginger and soy and combined them with South American flavors like pineapple and chili.
When my husband got back from vacation, he was determined to make one of the dishes that he became enamored with in Peru; it’s a dish called “Chaufa”, similar to fried rice. In Peru, you can find Chaufa made with both rice and in another style with a very South American seed grain: quinoa.
Quinoa has a very nutrient rich profile and is a great choice for anyone! Here are some facts about quinoa:
It is considered a high protein and low carb seed grain that is naturally gluten-free, packed with fiber and provides many key nutrients like vitamin B and magnesium.
One cup of cooked of quinoa has:
- 8g protein
- 6g fat
- 39g carbs
- 5g fiber
- 1g sugar
There are 120 varieties of quinoa with the most common being red, white, and black.
Quinoa is considered a healthy food, being linked to lower cholesterol, reduced risk of stroke, and known to boost heart and gastrointestinal heart health. It’s also great for people with diabetes or at risk for developing type 2 diabetes as it’s nutritional profile is low glycemic.
Let’s get into the dish: Chaufa. Instead of rice, we decided to go the healthier route and make it with quinoa. It’s so healthy, heart and filling, that it has become a family favorite and staple in our household! It’s also a great option for meal prepping because it can be made in big batches.
With our toddlers, we dice the veggies very fine and “hide” them in the quinoa so it’s a great vehicle for loading up the littles with healthy vegetables.
This recipe is for a BIG batch. For a smaller portion size, cut the recipe in half. I’ve also included some additional optional ingredients that can really enhance the flavor of your dish.
If you have a sensitivity to grains, oftentimes soaking and rinsing them before cooking can help.
Peruvian Chaufa or Quinoa Fried Rice
Ingredients
- 2 cups cooked quinoa
- 1/3 cup carrots, diced or shredded
- 1/2 cup mushrooms, diced
- 1/2 cup peas or snap peas
- 1/3 cup corn, frozen or canned
- 1 bell pepper, sliced or diced
- 2 tbsp oil
- 1 large onion, sliced red or yellow
- 3 cloves garlic, minced
- 3-5 tbsp soy sauce, to taste
- 1 tsp ground ginger
- pepper, to taste
Optional Ingredients
- 1 tsp lemongrass paste
- 1/2 tsp turmeric
- 1/3 cup diced pineapple or mango
- sliced red cherry or chili peppers garnish
- fresh chopped cilantro garnish
- sesame seeds garnish
Instructions
- Cook the quinoa according to package instructions in a sauce pan.
- While your quinoa is cooking, dice up all your veggies.
- In a separate large skillet or wok, saute the onion and garlic in your olive oil until translucent, about 2-3 minutes.
- Add the rest of your veggies and spices (ginger, pepper, turmeric). Saute until softened to desired texture (some like crunchy veggies, some like soft).
- When the veggies are done, add the 2 cups of cooked quinoa and soy sauce to the skillet. Give a good mix with the veggies until well incorporated.
- Serve and garnish as desired.
Notes
- Soy sauce can be subbed with coconut aminos or tamari.
- In place of fresh veggies, you can use a 1 lb bag of frozen veggies (think Asian blend).
Did you make this? Leave a comment below and share a picture on Instagram with the hashtag #thewholescoopblog
