Vegetable and Tofu Stir-Fry with Quinoa

This vibrant Vegetable and Tofu Stir-Fry with Quinoa is a nutritious and flavorful dish that brings together the crunch of fresh vegetables and the protein-packed goodness of tofu. Served over fluffy quinoa, it makes for a satisfying and healthy American lunch that is both quick and easy to prepare.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Firm tofu - 200 grams, cubed
• Olive oil - 2 tablespoons
• Red bell pepper - 1, sliced
• Broccoli florets - 1 cup
• Carrot - 1 medium, julienned
• Snap peas - 1 cup
• Garlic - 2 cloves, minced
• Soy sauce - 3 tablespoons
• Sesame oil - 1 teaspoon
• Black pepper - to taste
• Green onion - 2, chopped
• Sesame seeds - 1 tablespoon (optional)

Steps

1. Rinse the quinoa under cold water and combine it with 2 cups of water in a saucepan. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes until the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
2. While the quinoa is cooking, heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the cubed tofu and sauté for about 5-7 minutes, turning occasionally, until golden brown. Remove the tofu from the skillet and set aside.
3. In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic, red bell pepper, broccoli, carrot, and snap peas. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.
4. Return the tofu to the skillet with the vegetables. Add the soy sauce, sesame oil, and black pepper. Stir well to combine and heat through for another 2-3 minutes.
5. Fluff the quinoa with a fork and divide it between two plates. Top with the vegetable and tofu stir-fry, and garnish with chopped green onions and sesame seeds if using.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• High in dietary fiber from vegetables and quinoa, aiding digestion.

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