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5 from 2 votes

Tofu Quinoa Stir Fry

Quick, easy and healthy Tofu Quinoa Stir Fry. Ready in under 20 minutes!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Entree, Main Course
Cuisine: Protein Packed, vegan
Servings: 4 servings
Calories: 368kcal
Author: Melanie McDonald


  • 1 tablespoon sesame oil
  • 1 package extra firm tofu , cubed, (press it if you have time but don't worry too much if you don't)
  • 1 large carrot (cut into matchsticks)
  • 1 bell pepper , sliced, (yellow, orange or red are best to provide contrasting colours)
  • 2 cloves garlic , chopped
  • 1 head broccoli , broken up into bite sized pieces, (I slice the stalks up thinly & throw them in too)
  • 10 mushrooms , sliced
  • 1 large handful snow peas
  • 370g | 2 cups quinoa , cooked and cooled
  • 1 bunch green/salad onions , sliced into small rounds
  • 1 heaped teaspoon Chinese 5 spice
  • 5 tablespoons tamari , or soy sauce
  • 2 tablespoons maple syrup


  • Add the oil to a pan and fry the tofu (turning frequently) until starting to get crispy.
  • Remove from the pan and set aside.
  • Add carrot, broccoli and peppers to the pan and sauté over a medium heat for a few minutes until just starting to soften.
  • Add the garlic and sauté for a minute or two longer.
  • Add the mushrooms and ¾ of the green onions.
  • Cook for another couple of minutes.
  • While cooking mix the tamari/soy sauce with the maple syrup and Chinese 5 spice in a small bowl.
  • Add the quinoa and snow peas to the pan along with the Tamari/ soy sauce mixture and the tofu.
  • Stir together well and cook until the quinoa is heated through.
  • Serve sprinkled with the remaining raw green onions.


Serving: 1serving | Calories: 368kcal | Carbohydrates: 47g | Protein: 23g | Fat: 12g | Sodium: 1200mg | Fiber: 9g | Sugar: 14g | Vitamin A: 96% | Vitamin C: 384% | Calcium: 33% | Iron: 31%