STIR-FRIED QUINOA WITH VEGETABLES AND TOFU

facebook share image   twitter share image   pinterest share image   E-Mail share image



Stir-Fried Quinoa With Vegetables and Tofu image

I've substituted cooked quinoa here for rice. You can use either regular or royal red quinoa for this dish. As with all stir-fries, once all the ingredients for this one are prepped, the cooking takes less than five minutes.

Provided by Martha Rose Shulman

Categories     dinner, weekday, one pot, main course

Time 15m

Yield Serves four

Number Of Ingredients 13

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)

Steps:

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

Nutrition Facts : @context http, Calories 505, UnsaturatedFat 15 grams, Carbohydrate 65 grams, Fat 19 grams, Fiber 12 grams, Protein 24 grams, SaturatedFat 3 grams, Sodium 1227 milligrams, Sugar 7 grams

Es Easin
[email protected]

This dish was a disappointment. The tofu was dry and chewy, and the sauce was too salty.


Chante Marley
[email protected]

The vegetables in this dish were a bit overcooked for my taste. I would recommend cooking them for a shorter amount of time.


Karim Hachem
[email protected]

I found this recipe to be a bit too oily. I used less oil than the recipe called for, and it was still plenty flavorful.


Dm Salman
[email protected]

This recipe was a bit bland for my taste. I added some extra spices and a bit of honey to the sauce, and it was much better.


Syed Gambal Shah
[email protected]

I'm not a big fan of tofu, but I really enjoyed this dish! The sauce was delicious, and the vegetables were cooked perfectly.


Md Azim
[email protected]

This dish was a hit with my family! The kids loved the tofu, and the adults appreciated the healthy and flavorful ingredients. I'll definitely be making this again.


tlamelo simangale
[email protected]

I really enjoyed this recipe! The quinoa was cooked perfectly, and the vegetables were crisp and flavorful. The sauce was also very tasty.


Hassan Mehar
[email protected]

This stir-fried quinoa was a quick and easy weeknight meal. The flavors were well-balanced, and the tofu was a nice addition. I'll definitely be making this again.


vasile coalaru
[email protected]

I love how versatile this recipe is! I added some broccoli and mushrooms to the vegetables, and it turned out great. The sauce is also very adaptable - I used a bit less soy sauce and added a touch of honey. Yum!


Heavenly Nsiah
[email protected]

This dish was easy to make and packed with flavor. The tofu was especially delicious, and the sauce was the perfect balance of sweet and savory. I served it over brown rice, and it was a hit with my family.


Waleed Abdur-Razzaq
[email protected]

I'm a big fan of quinoa, and this recipe did not disappoint! The vegetables were fresh and vibrant, and the tofu added a nice protein boost. The sauce was flavorful without being overpowering. I'll definitely be making this again.


Prudence Guants
[email protected]

This stir-fried quinoa dish was a delightful blend of flavors and textures! The quinoa was cooked perfectly, with a slight crunch that complemented the tender vegetables and crispy tofu. The sauce added a savory and slightly spicy kick that brought t