Tofu-Quinoa Stir Fry Recipe

Looking for an easy Tofu-Quinoa Stir fry recipe? Learn how to make Tofu-Quinoa Stir fry using healthy ingredients.


Submitted by marsha1948

Makes 6 servings



Hi protein vegan dish with lots of flavor

Recipe Ingredients for Tofu-Quinoa Stir fry

2 medium Red Bell Pepper
1 cup, chopped Onions
2 cup Asparagus
1 package Firm
2 clove Garlic
8 oz Mushrooms
1 cup Quinoa
2 oz Rice Vinegar
2 oz Naturally Brewed Less Sodium Soy Sauce
3 oz Sesame Oil Blend

Recipe Directions for Tofu-Quinoa Stir fry

  1. Cook quinoa in 1/14 cup boiling water according to package direction. Set aside.

  2. Dressng: Whisk rice vinegar, soy sauce , 1 TBS sesame oil iand cushed red peppern small dish. Set aside.

  3. Stir fry chopped onion and garlic in 2TBS sesame oil for 5 minutes.

  4. Add tofu, peppers, mushrooms and asparagus . Stir fry for 3 -4 minutes. Pour dressing over and stir.

  5. Serve over quinoa.

  6. Serving:1/2 c quinoa, 1 cuo stirfry

Categories

Vegetables, Main Dish

Nutrition Facts
Serving Size 287.1g
Amount Per Serving
Calories
225
Calories from Fat
58
% Daily Value*
Total Fat
6.4g
10%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Sodium
381mg
16%
Potassium
413mg
12%
Total Carbohydrates
28.3g
9%
Dietary Fiber
4.8g
19%
Sugars
3.9g
Protein
13.3g
Vitamin A 8% Vitamin C 73%
Calcium 12% Iron 21%
* 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
  • High in manganese
  • Very high in vitamin C
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