Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa Recipe

Looking for an easy Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa recipe? Learn how to make Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa using healthy ingredients.


Submitted by nitrus10032

Makes 6 servings



Quinoa packs iron, fiber, and potassium into this meatless main dish.

Recipe Ingredients for Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa


Dressing:
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
1 dash of crushed red pepper

Stir-fry:
1 1/2 cups water
1 1/2 cups uncooked quinoa
1 tablespoon dark sesame oil
1 cup chopped onion
2 garlic cloves, minced
2 cups red bell pepper
2 cups sliced mushrooms
2 cups asparagus (about 1 pound)
1/2 teaspoon salt
12 3/10 ounce firm tofu
2 tablespoons sesame seeds

Recipe Directions for Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa

  1. To prepare dressing, combine first 4 ingredients in a small bowl; stir with a whisk. Set aside.

  2. To prepare stir-fry, bring water to a boil in a small saucepan. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.

  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and garlic, and stir-fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir-fry 3 minutes. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.

Categories

Main Dish

Nutrition Facts
Serving Size 293.2g
Amount Per Serving
Calories
276
Calories from Fat
94
% Daily Value*
Total Fat
10.4g
16%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
502mg
21%
Potassium
588mg
17%
Total Carbohydrates
34.2g
11%
Dietary Fiber
5.8g
23%
Sugars
4.0g
Protein
13.5g
Vitamin A 26% Vitamin C 73%
Calcium 19% Iron 25%
* 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
96% confidence
A
  Good points
  • No cholesterol
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement