Tofu Quinoa Stir Fry
Author:Tofu Quinoa Stir Fry is a quick and healthy meal that's ready in under 30 minutes. With crispy marinated tofu, quinoa, mixed vegetables and a simple tasty sauce to bring it all together, this is a protein-packed vegan dinner the whole family will love.
Ingredients
- 1 cup (170 grams) uncooked quinoa , or 3 cups of already cooked quinoa
- 1 package extra firm tofu , (around 350 - 400g / 12 to 14 oz depending on brand)
- 1 tablespoons (15 mls) toasted sesame oil , see recipe notes for oil-free suggestions
- 6 tablespoons (90 mls) soy sauce , or GF Tamari
- 2 tablespoons (30 mls) maple syrup , or vegan honey
- 1 slightly heaped teaspoon Chinese 5 spice
- ½ teaspoon freshly ground black pepper
- 1 head broccoli
- 1 large carrot , or 2 medium
- 1 large bell pepper
- 2 large cloves garlic
- 1½ cups (150 grams) sugar snap peas , or mangetout
- 8 oz (226 grams) white or brown/cremini mushrooms
- 1 bunch green/salad onions , sliced into small rounds (divided)
- 3 tablespoons oil , any oil suitable for high heat cooking (divided).
INSTRUCTIONS
- Cook the quinoa. Add the quinoa to a pan. Cover with 2 cups (480 mls) cold water. Cook uncovered on medium heat for about 10-15 minutes until the water has been mostly absorbed. Then turn off the heat, cover tightly, and leave to steam for 5 minutes. Fluff with a fork and set aside.To cook in an Instant Pot: Put the quinoa and 1 cup of water into the pot. Put the lid on and seal the vent. Set to 2 minutes high pressure and leave the pressure to naturally release. Remove the lid, fluff with a fork and set aside.
- Meanwhile prep the tofu. Open the tofu, drain off any liquid, then press with a tofu press for 10 to 15 minutes. Or wrap in a cloth/paper towel and put something heavy on top like a cast iron skillet and a few cans or cookbooks.
- While the tofu is pressing, in a small bowl mix together the toasted sesame oil, soy sauce, maple syrup, Chinese five spice and black pepper.
- Remove the tofu from the press, cut into bite-sized cubes (I like mine about ¾ inch), place in a medium bowl and drizzle over 3 tablespoons of the sauce you just mixed. Give it a toss to coat then set aside.
- Prep the veggies. Break the broccoli into small florets, (I slice the stalks up too), deseed and slice the bell peppers, peel the carrot and cut into matchsticks, slice or quarter the mushrooms, peel and chop the garlic finely and cut the green onions into rounds.
- Cook the tofu. Heat a large wok or saute pan over medium high heat and add 2 tablespoons of olive oil. Add the tofu, reserving any liquid left in the bowl for later. Cook on all sides until golden brown. Remove from the pan and set aside. (details for air frying or oven baking the tofu are included in the Recipe FAQS in the post above).
- Make the stir fry. Add the remaining tablespoon of olive oil to the same pan and place over high heat. Add the broccoli and carrot and cook for 4 to 5 minutes, stirring frequently until slightly softened.
- Add the bell peppers and garlic, cook for one minute stirring frequently, then add the snow peas, ¾ of the green onions, the cooked quinoa, cooked tofu and the sauce, including any that was left in the bowl when you marinated the tofu. Toss it all together really well and cook for a few minutes until the quinoa is heated through.
- Serve sprinkled with the remaining green onions.
NOTES
Make this recipe super speedy by buying prepared stir fry veggies from the grocery store!
To make oil-free
- Replace the toasted sesame oil in the sauce/marinade with the same amount of tahini.
- Air fry or oven bake the tofu (instructions are in the Recipe FAQs in the post above)
- Stir fry the veggies in a large non-stick pan with a few tablespoons of water instead of the oil, adding more as necessary to prevent sticking.
NUTRITION
Serving: 1servingCalories: 445kcalCarbohydrates: 56gProtein: 24gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 1393mgPotassium: 1365mgFiber: 11gSugar: 14gVitamin A: 5575IUVitamin C: 208mgCalcium: 181mgIron: 7mg