Vegetable and Quinoa Stir-Fry with Tofu and Spices and Herbs

This Vegetable and Quinoa Stir-Fry with Tofu and Spices and Herbs is a vibrant and nutritious dish that combines protein-rich quinoa and tofu with a colorful array of vegetables. Bursting with flavor from fresh herbs and spices, it's a delightful and healthful meal that's easy to prepare.

Ingredients

• Quinoa - 1 cup (185g)
• Firm tofu - 200g, cubed
• Broccoli florets - 100g
• Red bell pepper - 1 medium, sliced
• Carrot - 1 medium, julienned
• Snap peas - 100g
• Garlic - 2 cloves, minced
• Fresh ginger - 1 teaspoon, grated
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Fresh cilantro - 2 tablespoons, chopped
• Green onions - 2, sliced
• Red chili flakes - 1/2 teaspoon (optional)
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the quinoa under cold water and cook it according to package instructions (typically 1 cup quinoa to 2 cups water), bringing it to a boil and then simmering for 15 minutes until fluffy.
2. While the quinoa cooks, heat the olive oil in a large pan or wok over medium-high heat.
3. Add the cubed tofu to the pan and sauté for about 5-7 minutes until golden brown on all sides. Remove the tofu from the pan and set aside.
4. In the same pan, add the minced garlic, grated ginger, and red chili flakes (if using). Sauté for about 30 seconds until fragrant.
5. Add the broccoli, red bell pepper, carrot, and snap peas to the pan. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
6. Return the tofu to the pan and drizzle with soy sauce and sesame oil. Stir to combine and cook for another 2 minutes.
7. Add the cooked quinoa to the pan, mixing everything together thoroughly. Season with salt and black pepper to taste.
8. Garnish with fresh cilantro and sliced green onions before serving.

Nutrition

• Calories: 480
• Protein: 20 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 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 from quinoa and tofu, promoting muscle health and digestion.
• Rich in vitamins and minerals from a variety of vegetables, supporting overall health.

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