QUINOA AND VEGETABLE STIR-FRY WITH TOFU RECIPE
Quinoa and Vegetable Stir-Fry with Tofu is a vibrant and wholesome recipe that brings together the nutritious elements of quinoa, a variety of colorful vegetables, and protein-rich tofu. The dish is prepared by stir-frying the vegetables with cooked quinoa and marinated tofu, resulting in a flavorful and satisfying meal. The combination of textures and flavors, along with the abundance of vitamins, minerals, and plant-based protein, makes this recipe a delightful and nutritious option. It is not only a great choice for vegetarians and vegans but also for anyone seeking a healthy and delicious stir-fry that supports a balanced diet.
INGREDIENTS
- 1 cup quinoa, rinsed
- 2 cups water
- 1 block of firm tofu, cubed
- 2 tablespoons soy sauce or tamari
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 carrot, thinly sliced
- 1 zucchini, thinly sliced
- 1 cup broccoli florets
- 2 tablespoons low-sodium vegetable broth or water
- 1 tablespoon rice vinegar
- Salt and pepper to taste
- Fresh cilantro or green onions for garnish
INSTRUCTIONS
Cook the quinoa: In a saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes until the quinoa is fluffy and the water is absorbed. Set aside.
Prepare the tofu: In a bowl, combine the cubed tofu, soy sauce or tamari, sesame oil, minced garlic, and grated ginger. Let it marinate for 10-15 minutes.
Heat a large skillet or wok over medium-high heat. Add the marinated tofu and cook for 5-7 minutes until golden brown on all sides. Remove the tofu from the skillet and set aside.
In the same skillet, add a little more sesame oil if needed. Stir-fry the sliced bell peppers, carrot, zucchini, and broccoli florets for about 5-7 minutes until crisp-tender.
Push the vegetables to one side of the skillet and add the cooked quinoa to the empty space. Pour the vegetable broth or water and rice vinegar over the quinoa and stir everything together.
Add the cooked tofu back to the skillet with the vegetables and quinoa. Stir-fry for another 2-3 minutes to combine the flavors and heat through.
Season with salt and pepper to taste. Garnish with fresh cilantro or green onions.
WEIGHT LOSS TIPS
- Use minimal oil for cooking or consider using cooking spray.
- Control portion sizes by measuring the amount of quinoa and tofu.
- Increase the proportion of vegetables to make the dish more filling and lower in calories.
- Choose low-sodium soy sauce or tamari to reduce sodium intake.
- Engage in regular physical activity to support your weight loss goals.
NUTRITION VALUE
- Calories: 300-350 kcal
- Protein: 15-18g
- Fat: 10-12g
- Carbohydrates: 40-45g
- Fiber: 6-8g
