Vegetable and Quinoa Stir-Fry with Tofu and Spices

This Vegetable and Quinoa Stir-Fry with Tofu and Spices is a vibrant, nutritious dish that combines protein-rich quinoa and tofu with an array of colorful vegetables, all tossed in a flavorful sauce. It's a satisfying and wholesome dinner option that is both easy to prepare and packed with health benefits.

Ingredients

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

Steps

1. Rinse the quinoa under cold water and then cook it according to package instructions, usually about 15 minutes in boiling water.
2. While the quinoa is cooking, heat olive oil in a large skillet or wok over medium heat.
3. Add the cubed tofu to the skillet and sauté until golden brown on all sides, about 5-7 minutes. Remove and set aside.
4. In the same skillet, add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
5. Add the sliced bell pepper, julienned carrot, broccoli florets, and snow peas to the skillet, stir-frying for about 5-6 minutes until the vegetables are tender-crisp.
6. Return the tofu to the skillet, and pour in the soy sauce and sesame oil. Stir well to combine all ingredients and heat through for another 2-3 minutes.
7. Once the quinoa is cooked, fluff it with a fork and serve it on plates topped with the vegetable and tofu stir-fry.
8. Garnish with chopped green onions and sesame seeds, and season with salt and black pepper to taste.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from quinoa and tofu, supporting muscle health.
• Packed with vitamins and minerals from a variety of colorful vegetables.

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