STIR-FRIED QUINOA WITH VEGETABLES AND TOFU

Stir-Fried Quinoa With Vegetables and Tofu image

I've substituted cooked quinoa here for rice. You can use either regular or royal red quinoa for this dish. As with all stir-fries, once all the ingredients for this one are prepped, the cooking takes less than five minutes.

Provided by Martha Rose Shulman

Categories dinner, weekday, one pot, main course

Time 15m

Yield Serves four

Number Of Ingredients 13

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Ingredients

1/2 pound firm tofu, drained and sliced about 1/2 inch thick
2 broccoli crowns, broken into florets
Salt to taste
1 tablespoon soy sauce (regular or low-sodium)
1 tablespoon fish sauce (may substitute soy sauce)
2 teaspoons dark Asian sesame oil
1 tablespoon minced garlic
1 tablespoon minced ginger
2 tablespoons peanut oil or canola oil
1 medium red bell pepper, cut in thin strips
3/4 pound (2 medium) baby bok choy, trimmed, washed and dried, cut in 1-inch lengths
1 bunch scallions, sliced very thin
5 cups cooked quinoa (1 1/3 cups uncooked)

Steps:

Place the tofu slices on paper towels. Place another paper towel on top, and prepare the remaining ingredients. Cut the tofu slices into 1/2-inch dice. Meanwhile, bring a medium pot of water to a boil, and add the broccoli. Boil one minute, and transfer at once to a bowl of ice water. Drain and dry on paper towels.
In a small bowl or measuring cup, combine the soy sauce, fish sauce and sesame oil. Combine the garlic and ginger in another small bowl. Have all the ingredients within easy reach of your pan.
Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in a tablespoon of the oil by adding it to the sides of the pan and tilting the pan. Add the tofu. Reduce the heat to medium, and stir-fry one to two minutes until it begins to brown. Add the garlic and ginger, and stir-fry for no more than 10 seconds. Add the pepper and bok choy, and stir-fry for one minute. Add the broccoli, and stir-fry for one minute.
Swirl in the remaining oil, and add the scallions, quinoa and the soy sauce mixture. Stir-fry, scooping the ingredients up from the bottom of the wok, for about one minute until heated through and fragrant. Serve at once.

Nutrition Facts : @context http, Calories 505, UnsaturatedFat 15 grams, Carbohydrate 65 grams, Fat 19 grams, Fiber 12 grams, Protein 24 grams, SaturatedFat 3 grams, Sodium 1227 milligrams, Sugar 7 grams

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Rukaya Akakade

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This dish is a great way to get your daily dose of vegetables. It's also a good source of protein and fiber.

Atiqa Malik

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I'm always looking for new ways to cook tofu, and this recipe didn't disappoint. The tofu was crispy and flavorful.

james philbrick

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This is a great recipe for meal prepping. I made a big batch on Sunday and ate it for lunch all week.

Kiiza Fuderi

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I'm not sure what went wrong, but my dish turned out really dry. I think I might have overcooked the quinoa.

Shonair Heard

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This recipe was easy to follow and the results were delicious! I especially liked the crispy tofu.

Rajper siraj

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I loved this dish! It was so flavorful and satisfying. I will definitely be making it again.

Jenine Jenell Hermanus

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This was a bit bland for my taste. I think I'll add some more sauce next time.

Dominic Manonye

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I followed the recipe exactly and the dish turned out great. The only thing I would change next time is to add a little more spice.

power washing

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This is a great recipe for a quick and easy weeknight meal. It's also very versatile - you can add or remove vegetables depending on what you have on hand.