Vegetable and Quinoa Stir-Fry with Tofu

This Vegetable and Quinoa Stir-Fry with Tofu is a vibrant and nutritious dish, combining protein-packed quinoa and tofu with a medley of fresh vegetables. It's a quick and satisfying dinner option that caters to both taste and health.

Ingredients

• Quinoa - 1 cup
• Firm tofu - 200 grams, cubed
• Broccoli - 100 grams, chopped
• Bell pepper - 1 medium, sliced
• Carrot - 1 medium, julienned
• Snap peas - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 3 tablespoons
• Sesame oil - 2 tablespoons
• Olive oil - 1 tablespoon
• Green onions - 2, sliced
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the quinoa under cold water and cook it according to package instructions (usually 1 cup quinoa to 2 cups water, simmer for about 15 minutes or until water is absorbed).
2. In a large skillet or wok, heat olive oil over medium-high heat. Add cubed tofu and sauté until golden brown on all sides, about 6-8 minutes. Remove tofu from skillet and set aside.
3. In the same skillet, add sesame oil, garlic, and ginger. Sauté for about 1 minute until fragrant.
4. Add broccoli, bell pepper, carrot, and snap peas to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
5. Return the cooked tofu to the skillet. Add soy sauce, salt, and black pepper. Stir well to combine and heat through for another 2 minutes.
6. Fluff the cooked quinoa and serve it on plates. Top with the vegetable and tofu stir-fry, garnish with sliced green onions and sesame seeds.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 700 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 and fiber, aiding in muscle repair and digestion.
• Rich in antioxidants and vitamins from a variety of vegetables.

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