Stir-Fried Quinoa with Vegetables and Tofu Recipe

Looking for an easy Stir-Fried Quinoa With Vegetables and Tofu recipe? Learn how to make Stir-Fried Quinoa With Vegetables and Tofu using healthy ingredients.


Submitted by j0green

Makes 4 servings



1/2 pound firm tofu, drained and sliced about 1/2 inch thick 2 broccoli crowns, broken into florets Salt to taste 1 tablespoon soy sauce (regular or low-sodium) 1 tablespoon fish sauce (may substitute soy sauce) 2 teaspoons dark Asian sesame oil 1 tablespoon minced garlic 1 tablespoon minced ginger 2 tablespoons peanut oil or canola oil 1 medium red bell pepper, cut in thin strips 3/4 pound (2 medium) baby bok choy, trimmed, washed and dried, cut in 1-inch lengths 1 bunch scallions, sliced very thin 5 cups cooked quinoa (1 1/3 cups uncooked)

Recipe Ingredients for Stir-Fried Quinoa With Vegetables and Tofu

8 oz Tofu, Firm
2 stalk, medium (7-1/2" - 8" long) Broccoli
12 oz Bok Choy
1 medium raw Bell Pepper Red
3 tbsp Vegetable Oil, Canola
5 medium (4-1/8" long) Onions, Spring Or Scallions
5 cup Quinoa

Recipe Directions for Stir-Fried Quinoa With Vegetables and Tofu

  1. Place the tofu slices on paper towels. Place another paper towel on top, and prepare the remaining ingredients.

  2. Cut the tofu slices into 1/2-inch dice. Meanwhile, bring a medium pot of water to a boil, and add the broccoli. Boil one minute, and transfer at once to a bowl of ice water. Drain and dry on paper towels.

  3. 2. In a small bowl or measuring cup, combine the soy sauce, fish sauce and sesame oil. Combine the garlic and ginger in another small bowl. Have all the ingredients within easy reach of your pan.

  4. 3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in a tablespoon of the oil by adding it to the sides of the pan and tilting the pan. Add the tofu. Reduce the heat to medium, and stir-fry one to two minutes until it begins to brown. Add the garlic and ginger, and stir-fry for no more than 10 seconds. Add the pepper and bok choy, and stir-fry for one minute. Add the broccoli, and stir-fry for one minute.

  5. 4. Swirl in the remaining oil, and add the scallions, quinoa and the soy sauce mixture. Stir-fry, scooping the ingredients up from the bottom of the wok, for about one minute until heated through and fragrant. Serve at once.

  6. Yield: Serves four.

Categories

Salads

Nutrition Facts
Serving Size 503.4g
Amount Per Serving
Calories
971
Calories from Fat
234
% Daily Value*
Total Fat
26.0g
40%
Saturated Fat
2.3g
11%
Trans Fat
0.0g
Sodium
112mg
5%
Potassium
1779mg
51%
Total Carbohydrates
149.3g
50%
Dietary Fiber
19.6g
78%
Sugars
2.8g
Protein
38.0g
Vitamin A 118% Vitamin C 263%
Calcium 31% Iron 71%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
A
  Good points
  • Low in saturated fat
  • Very low in sodium
  • Very low in sugar
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in vitamin A
  • Very high in vitamin C
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