Best 3 Stir Fried Quinoa With Vegetables And Tofu Recipes
Indulge in a delightful culinary journey with our stir-fried quinoa, a symphony of flavors and textures that will tantalize your taste buds. This wholesome dish combines the goodness of quinoa, a high-protein ancient grain, with an array of vibrant vegetables and succulent tofu. From the crispiness of broccoli florets to the sweetness of bell peppers and the umami richness of mushrooms, each ingredient brings its unique charm to this delectable stir-fry. Drizzled with a zesty and flavorful sauce that perfectly complements the ingredients, this dish is sure to become a favorite in your kitchen.
**Recipes Included:**
- **Classic Stir-Fried Quinoa with Vegetables and Tofu:** A straightforward and flavorful recipe that showcases the harmony of quinoa, vegetables, and tofu, tossed in a simple yet delicious sauce.
- **Spicy Stir-Fried Quinoa with Vegetables and Tofu:** Elevate the dish with a spicy kick by adding chili peppers or sriracha sauce to the stir-fry sauce, creating a tantalizing balance of heat and flavor.
- **Quinoa Stir-Fry with Vegetables and Tofu in Coconut Curry Sauce:** Embark on a culinary adventure with this Thai-inspired stir-fry, where the creamy and aromatic coconut curry sauce envelops the quinoa and vegetables, resulting in a rich and satisfying dish.
- **Quinoa Stir-Fry with Vegetables and Tofu in Teriyaki Sauce:** Experience the sweet and savory flavors of Japan in this stir-fry, where the teriyaki sauce adds a glossy sheen and a burst of umami to the quinoa, vegetables, and tofu.
- **Quinoa Stir-Fry with Vegetables and Tofu in Hoisin Sauce:** Delight in the tangy and slightly sweet notes of hoisin sauce in this stir-fry, adding a touch of complexity and depth to the combination of quinoa, vegetables, and tofu.
15-MINUTE TOFU AND VEGETABLE STIR-FRY
Tofu sometimes gets a reputation for being bland, but that's not the case in this quick stir-fry. We toss meaty baked tofu in a spicy Asian marinade with tons of bold flavor. Packaged stir-fry mix and pre-sliced shiitake mushrooms can easily be found in the produce section of most grocery stores, and make it possible for this healthy meal to come together in 15 minutes or less.
Provided by Food Network Kitchen
Categories main-dish
Time 15m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Prepare the rice according to the package directions. Peel and finely grate the ginger and put it into a small baking dish or medium bowl along with the soy sauce, garlic chili sauce and sesame oil. Whisk to combine.
- Place a large saute pan over medium-high heat. Cut the baked tofu into 1-inch-by-1/2-inch pieces and add to the marinade. Stir to combine and reserve. Fill a small measuring cup or bowl with cold water and keep by the stovetop.
- Add the canola oil to the hot pan and swirl to coat. Add the shiitake mushrooms and cook until tender and browned in spots, stirring frequently, about 2 minutes. Add the stir-fry vegetable mix and a large pinch of salt. Cook until crisp tender, 3 to 5 minutes (the cooking time will depend on the size of the vegetables in the mix). If at any time the pan seems too hot, stir in 1 to 2 tablespoons water. Add the marinated tofu to the vegetables along with 2 tablespoons water. Cook until the tofu is warmed through, 1 to 2 minutes.
- Transfer the stir-fry to a large platter. Scatter the cashews on top and serve alongside the rice.
QUINOA STIR-FRY WITH VEGETABLES AND CHICKEN
This speedy, savory meal pairs well with a workout. Quinoa is an unexpected source of energizing iron and amino acids, protein's building blocks, to nourish newly toned muscles. Body bonus: Potassium in the grain can help beat bloat.
Provided by Kerri Conan
Categories Chicken Egg Ginger Soy Stir-Fry Kid-Friendly Dinner Quinoa Bell Pepper Carrot Healthy Cilantro Simmer Boil Green Onion/Scallion Self Sugar Conscious Dairy Free Peanut Free Tree Nut Free No Sugar Added Kosher Small Plates
Yield Makes 4 servings
Number Of Ingredients 15
Steps:
- Place quinoa in a small saucepan with 3/4 cup water and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low. Cover and cook, undisturbed, until quinoa absorbs water, about 15 minutes. Remove from heat, fluff with a fork and leave uncovered. Heat oil in a large skillet over medium-high heat. Cook carrot, stirring occasionally, until it softens, about 1 minute. Add bell pepper, ginger, garlic and chile, if desired; cook, stirring frequently, about 2 minutes. Add peas, sprinkle with remaining 1/4 teaspoon salt and pepper and cook, stirring frequently, 1 minute. Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes. Add vegetables, chicken, scallions, cilantro and soy sauce; cook 1 minute more. Divide stir-fry among 4 bowls; serve warm.
VEGETABLE AND TOFU STIR-FRY
This is a really delicious and healthy recipe. The sauce is what makes this recipe extra delicious! We make it at least once a week. You can substitute and add whatever vegetables you like.
Provided by BANSREEPARIKH
Categories World Cuisine Recipes Asian
Time 45m
Yield 4
Number Of Ingredients 20
Steps:
- In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown
- Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
- In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.
Nutrition Facts : Calories 215.1 calories, Carbohydrate 24 g, Fat 9.4 g, Fiber 6.2 g, Protein 13.6 g, SaturatedFat 1.4 g, Sodium 507 mg, Sugar 15.4 g
Tips:
- Prep your ingredients beforehand. This will help you save time and ensure that everything cooks evenly. Cut your vegetables into uniform pieces, drain and press the tofu, and rinse the quinoa well.
- Use a well-seasoned wok or large skillet. This will help prevent the ingredients from sticking and burning. If you don't have a wok, a large skillet will work just fine.
- Heat the oil over high heat. This will help create a nice sear on the tofu and vegetables.
- Cook the tofu first. This will give it time to brown and absorb the flavors of the marinade.
- Add the vegetables in stages. This will help prevent them from steaming and becoming mushy. Start with the vegetables that take the longest to cook, such as broccoli and carrots.
- Stir-fry constantly. This will help distribute the heat evenly and prevent the ingredients from burning.
- Season to taste. Add salt, pepper, and other seasonings to taste. You can also add a splash of soy sauce or tamari for extra flavor.
- Serve immediately. Stir-fried quinoa is best served hot and fresh. Top with your favorite garnishes, such as green onions, cilantro, or a squeeze of lime.
Conclusion:
This stir-fried quinoa with vegetables and tofu is a delicious and healthy meal that's perfect for a quick and easy weeknight dinner. It's packed with protein, fiber, and vitamins, and it's sure to be a hit with the whole family. Plus, it's a great way to use up leftover quinoa and vegetables. So next time you're looking for a healthy and flavorful meal, give this recipe a try. You won't be disappointed!
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