Tofu Quinoa Stir Fry
A vibrant and healthy stir fry combining protein-rich tofu, nutritious quinoa, and colorful vegetables, all coated in a savory sauce.
Ingredients
Grains
- 1 cup uncooked quinoa (or 3 cups cooked quinoa)
Protein
- 1 package extra firm tofu (around 350-400g)
Oils & Sauces
- 1 tablespoon toasted sesame oil (see notes for oil-free options)
- 3 tablespoons oil (any suitable for high heat)
Seasonings
- 6 tablespoons soy sauce (or GF Tamari)
- 2 tablespoons maple syrup (or vegan honey)
- 1.5 teaspoons Chinese 5 spice
- 0.5 teaspoon black pepper (freshly ground)
Vegetables
- 1 head broccoli (cut into florets)
- 1 large carrot (peeled and cut into matchsticks)
- 1 large bell pepper (sliced)
- 2 large cloves garlic (finely chopped)
- 1.5 cups sugar snap peas (or mangetout)
- 8 oz mushrooms (white or cremini)
- 1 bunch green onions (sliced into small rounds, divided)
Instructions
- Cook the quinoa in water until mostly absorbed, then steam for 5 minutes. Fluff and set aside.
- Press and cube the tofu, then toss with 3 tbsp of sauce. Set aside.
- Mix sesame oil, soy sauce, maple syrup, five spice, and black pepper to make the sauce.
- Cook tofu in a hot pan until golden, then remove. In the same pan, stir-fry broccoli, carrot, bell pepper, and garlic for 4-5 minutes.
- Add snow peas, green onions, cooked quinoa, tofu, and sauce. Toss and cook until heated through. Garnish with remaining green onions.
Notes
For a lower oil version, reduce oil and use water sautéing methods.