Savory Quinoa and Vegetable Stir-Fry with Tofu

Savory Quinoa and Vegetable Stir-Fry with Tofu is a vibrant and nutritious dish that combines protein-rich quinoa with colorful vegetables and crispy tofu. This quick and easy stir-fry is packed with flavor and is perfect for a healthy American dinner.

Ingredients

• Quinoa - 1 cup
• Firm tofu - 200 grams, cubed
• Bell pepper - 1 medium, sliced
• Broccoli - 1 cup, florets
• Carrot - 1 medium, julienned
• Garlic - 2 cloves, minced
• Soy sauce - 3 tablespoons
• Olive oil - 2 tablespoons
• Sesame oil - 1 tablespoon
• Green onions - 2, chopped
• Ginger - 1 teaspoon, minced
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - optional, to taste

Steps

1. Rinse quinoa under cold water and cook according to package instructions (usually about 15 minutes) in a pot with 2 cups of water.
2. While the quinoa is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat.
3. Add the cubed tofu to the skillet and cook until golden brown on all sides, about 8-10 minutes. Remove tofu from the skillet and set aside.
4. In the same skillet, add the remaining olive oil and sesame oil. Add minced garlic and ginger, and sauté for 1 minute until fragrant.
5. Add the sliced bell pepper, broccoli florets, and julienned carrot to the skillet. Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp.
6. Return the cooked tofu to the skillet with the vegetables. Add soy sauce, salt, black pepper, and red pepper flakes (if using). Stir well to combine and cook for an additional 2-3 minutes.
7. Once everything is heated through and coated in sauce, remove from heat and stir in chopped green onions.
8. Serve the stir-fry over a bed of cooked quinoa.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein from quinoa and tofu, supporting muscle health.
• Rich in vitamins and minerals from a variety of vegetables, promoting overall wellness.

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