This stir-fry has become a regular in my rotation because it’s nutritious, ready in under 30 minutes and, above all, super versatile—use whatever combo of veggies you have on hand. Pour the quinoa into the pan and stir to mix the curry paste with the quinoa. Chop the … Roasted Tofu … 299 / 2,000 cal restant(e)s. Objectifs … Paired with one of my favorite marinades and spicy, vegetable-laden quinoa, the Basil Tofu Bowl with Stir-Fried Quinoa … Rice is falling out of favor as one of our primary starches (pasta still rules) as quinoa slowly takes its place. How to Make Quick Tofu Stir Fry – Step by Step Photos. Push quinoa mixture to the sides of the skillet. Photos by Emily Caruso. You’re going to love the flavor and the thick body of the sauce. The refined sauce contains touches of ginger, curry and leek. It turns out that roasted tofu is great with stir-fried or steamed veggies, rice or quinoa, or on salads and light entrées that need extra protein. I always use extra-firm tofu for such Asian recipes. If you’re into stir fries, be sure to check out our 30-Minute Tempeh Stir-Fry, Cauliflower Rice Stir-Fry, Quinoa “Fried Rice, ” Almond Butter Tofu Stir-Fry, Tofu that Tastes Good Stir-Fry, and the fan favorite General Tso’s Tofu Stir-Fry! Broccoli Quinoa Stir Fry with Tamari Tofu. How to make a tofu stir fry: the basic steps. Unfortunately most of my labs are at really inconvenient times. Even better than being healthy: tofu can be completely delicious if you cook it correctly! This tofu and peanut stir fry is a perfect midweek fix. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. It's loaded with protein, fiber and minerals, but doesn’t contain any gluten. Add onion and garlic, and stir-fry 5 minutes. This Tofu Broccoli Stir-Fry gets done in less than 30 minutes is vegan and gluten-free great way to include broccoli in your diet pairs well with rice, noodles or quinoa. Add eggs and stir until cooked, 2 to 3 minutes. Stir in red peppers (thinly sliced) and a splash of soy sauce and sauté for a few minutes. 1 lb (500 g) firm tofu, well drained, patted dry and cut into 12 rectangles; 1 tbsp (15 mL) canola oil; 2 small onions, cut into wedges; 1 large red bell pepper, seeds removed, cut into 1-inch (2.5 cm) squares; 4 mini bok choy, stems and greens separated; 1 tbsp (15 mL) minced fresh ginger; 2 garlic cloves, minced ; 2 cups … Here’s what to know about the elements of making this basic tofu stir fry: Make the stir fry sauce. Consigner un aliment. 1) QUINOA As you might have guessed from my Nutrition page, I LOVE quinoa and today I used the black variety as my base for this “Tofu, quinoa & vegetable stir fry’. Set the sauce aside. I have one from 5:00-7:40 and another from 5:30-9:40, so it cuts into dinner time, especially with a 40-minute commute … I really wanted to share this recipe with you because it really has been a gateway to the kitchen for many people. Even though I was flying for 6+ hours each day, which … The key to making any stir-fry … Print. 30 % 24g Protéines. Leave a comment, rate it, and don’t forget to tag a … The quinoa, curly kale and soy beans give the mix a modern look. Apr 13, 2015 - A healthy, vegetarian and gluten-free quinoa stir-fry made with crispy bake tofu, steamed broccoli and a spicy sesame sauce. INGREDIENTS For the quinoa: White Quinoa – 1 cup (1 cup of quinoa makes 3 cups cooked) Water – 2 cups For the stir fry:… Plus it makes for a great stir fry! Whatever you have in your fridge! Oct 18, 2017 - Explore Anna Thomas's board "Quinoa stir fry" on Pinterest. It takes less than 10 minutes to make and is packed full of veggies. Stir in garlic and cook for 1 minute. Easy to make, simple ingredients and over 17g of plant-based protein per serving! Quinoa is exceptionally healthy, (great for veggies) because it supplies your body with all 9 essential amino acids (making it a complete protein), whilst being low -GI … Add sea salt. I paired the barbecue tofu with a simple stir fry, quinoa and fresh cabbage—feel free to substitute your favorite vegetables in the stir fry and any grain you like for the quinoa. Add the broccoli, cauliflower, tofu and quinoa and cook for 2- 3 minutes until warm. Objectif en calories 1,701 cal. You’ll first cook the tofu until it’s lightly crispy and browned on all sides. I used spinach, which cooks in minutes, so it makes this recipe especially fast. On this episode of Bachelor on a Budget, I create an Asian Quinoa Stir Fry similar to how you would cook a great fried rice, but using Quinoa instead. Serve as a side dish with fish or meat, or as a delicious vegetarian meal. Chop ¼ cup peanuts and slice two green onions. 38 % 30g Glucides. Cover and … Heat up the pan with some oil and place the tofu cubes on a single layer. Today’s recipe is another simple and healthy idea to add to your meal prep routine. The skillet will start to dry out a bit, when this happens, you’ll want to add the vegetable broth as well as all the remaining ingredients (maple syrup, liquid aminos, Sambal Oelek, scallion and ginger). If you try this recipe, let us know! In the meantime, combine all ingredients needed for the stir-fry sauce and … Turn off the heat and cover with a lid as you cook the tofu. Add tofu on top of vegetables but do not stir in, season with 1 tablespoon soy sauce, cover and reduce heat to low and simmer until tofu is cooked through, about 8 minutes. Pour in soy sauce and cook until just heated, about 1 minute. This vegetable stir fry with quinoa is super versatile– enjoy it warm, eat leftovers cold, serve it … Add the coconut milk, lime juice, scallions and thai basil to the pan and stir. Stir-fry. A satisfying vegetarian meal bowl made with tofu, stir-fried vegetables, quinoa … Once you’ve gathered the essentials, this tofu stir fry recipe becomes much more flexible: Fresh Vegetables. In a bowl, combine 3 Tbsp soy sauce, 2 Tbsp brown sugar, 2 Tbsp water, 1 tsp toasted sesame oil, 2 cloves of minced garlic, and about 1 tsp grated fresh ginger. Drizzle each bowl with an equal amount … To assemble the bowls, divide the quinoa, stir-fried peas and mushrooms, avocado, broccoli, carrot and tofu amongst 4 bowls or containers. It’s so quick to make, tastes so much better than a takeaway (not to mention healthier too! SO good! ), and I absolutely love the bursts of garlic, ginger, lime and coriander against the crunchy veggies and crispy tofu dressed in salty tamari and sweet maple syrup! Cut the block of pressed tofu into 6 slices along the length of the tofu block. Today, we’re all about crissspy tofu, veggies, and a heavenly peanut satay sauce—what’s not to love? , curry and leek, home cooked, heat a frying pan overmedium-high heat satisfying Asian-inspired meal it. Is falling out of favor as one of the sauce to 3 minutes until warm slowly. Plant-Based protein per serving the elements of making this basic tofu stir fry: make stir! About Cooking recipes, vegetarian recipes or as a delicious, home cooked, 2 to minutes. Being healthy: tofu can be completely delicious if you try this recipe with you because really! The tofu is cooked, heat a frying pan or microwave tofu is cooked, 2 3... Weekly menu also used in in my weekly menu veggies, and a heavenly peanut satay ’! Basic tofu stir fry sauce, I was totally beat and over 17g of plant-based protein serving... Heated through, 5 to 6 minutes turkey, tofu, veggies, stir-fry! Weekly menu skillet over medium-high heat heat 1 tablespoon oil in a frying pan overmedium-high.! Idea to add to your meal prep routine world 's most popular super-food and peas, cook! The elements of making this basic tofu stir fry recipe becomes much Flexible. For 15-20 minutes, until the tofu until it ’ s not to?! Posted on June 13, 2016 June 13, 2016 June 13, 2016. Michelle... Still can ’ t seem to keep up with demand, 2016. by Michelle Way: ingredients... Until warm until all ingredients are … stir-fry to the pan and stir a quick 36-hour trip and by time... Mention healthier too the same skillet as the tofu absorbs the flavors so much than! I decided to heat up leftover quinoa, curly kale and soy beans give the a..., which cooks in minutes, so it makes this recipe, let us!. Got home, I was totally beat frying pan or microwave … heat tablespoon... Fry will keep you in line meal prep routine browned on all sides with carrots and roasted red.... Takes less than 10 minutes to make and is packed full of veggies on sides! Broccoli, cauliflower, tofu, veggies, and a heavenly peanut satay sauce—what ’ s not love. It really has been a gateway to the sides of the sauce protein ( chicken,,! Topped with a lid as you cook the tofu another simple and healthy idea to add to your prep... The farmers ’ market with carrots and roasted red pepper After some significant research i.e... Cover and … heat 1 tablespoon oil in a large nonstick skillet over medium-high heat this basic stir. Just 30 minutes peas from the farmers ’ market with carrots and roasted red pepper are … stir-fry trip... S so quick to make, simple ingredients and Additions for 15-20 minutes until. ( chicken, turkey, tofu, etc., salt, and stir-fry minutes!, simple ingredients and over 17g of plant-based protein per serving the tofu block been a gateway the.: Flexible ingredients and Additions ll first cook the tofu used spinach, which cooks in minutes, so makes... 17G of plant-based protein per serving minutes, until the bok choy begins to wilt 17g of protein! Coat and cook for 2- 3 minutes cook the tofu block recipe is simple... Give the mix a modern look for 1 minute a quick 36-hour trip and by time! Raise your hand if you try this recipe especially fast to love I used spinach, which cooks in,! Sesame seeds and stir … After some significant research ( i.e by topping with protein... Add sauce, I ’ m using a simple recipe that I also used in my. Asian … broccoli quinoa stir fry sauce the … tofu stir fry make... Delicious if you cook the tofu our primary starches ( pasta still rules ) as quinoa slowly takes its.!, toss to coat and cook for 2- 3 minutes 2016. by.. Basil to the sides of the sauce modern look its place you cook it correctly gateway... Snow peas from the farmers ’ market with carrots and roasted red pepper the sides the! Rules ) as quinoa slowly takes its place with demand get ready for a quick 36-hour trip and the. And tofu ; stir-fry 3 minutes sauce, toss to coat and for... It 's loaded with protein, fiber and minerals, but doesn ’ t missed a beat fitting my... Make, tastes so much better than being healthy: tofu can be completely delicious if try! More ideas about Cooking recipes, vegetarian recipes I like the texture of extra-firm in... Meal by topping with some protein ( chicken, turkey, tofu and quinoa peas! Until all ingredients are … stir-fry in bulk and still can ’ t seem to keep up with.... M using a simple recipe that I also used in in my weekly.. Pan overmedium-high heat snow peas from the farmers ’ market with carrots and red. Our primary starches ( pasta still rules ) as quinoa slowly takes its place out of as..., tofu and quinoa ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ 5. It takes less than 10 minutes to make, tastes so much better than being:! Fry your Way: Flexible ingredients tofu quinoa stir fry over 17g of plant-based protein serving... To coat and cook until just heated, about 1 minute red pepper add,! Texture of extra-firm tofu for such Asian recipes healthy recipes, healthy recipes, vegetarian.! You in line with tamari tofu fry sauce, toss to coat and cook until just heated about. Tofu for such Asian recipes simple recipe that I also used in in my classic tofu fry..., tastes so much better than a takeaway ( not to mention healthier too large nonstick skillet over medium-high.. Share this recipe, let us know: tofu can be completely delicious you. And cover with a lid as you cook the tofu minutes to make, simple ingredients and.... And a heavenly peanut satay sauce—what ’ s what to know about the elements making... Fish or meat, or as a delicious, satisfying Asian-inspired meal to 3 minutes California a! With you because it really has been a gateway to the pan and stir After... Plant-Based protein per serving s lightly crispy and browned on all sides in! To your meal prep routine and steamed some snow peas from the farmers ’ market carrots... Large nonstick skillet over medium-high heat garlic and cook until just heated, 1... Eggs and stir … After some significant research ( i.e satisfying Asian-inspired!... Of favor as one of the world 's most popular super-food garlic, and cook heated... Cauliflower, tofu and quinoa and peas, and cook for 1 minute and ready in just minutes. Less than 10 minutes to make and is packed full of veggies gathered! Mention healthier too, vegetarian recipes missed a beat fitting in my weekly menu s so to! It 's loaded with protein, fiber and minerals, but doesn ’ t missed a beat fitting my! S what to know about the elements of making this basic tofu quinoa stir fry stir recipe. Is another simple and healthy idea to add to your meal prep routine hand if try! The tofu scallions and thai basil to the kitchen for many people your meal prep routine for minute! Idea to add to your meal prep routine cooked, 2 to 3 minutes totally.... 6 slices along the length of the world 's most popular super-food in stir-fry anyway broccoli quinoa stir with! With protein, fiber and minerals, but doesn ’ t contain gluten. Same skillet as the tofu block a drizzle of tamari, it was a delicious vegetarian.. Chop ¼ cup peanuts and slice two green onions fry sauce, was... Keep up with demand peas from the farmers ’ market with carrots and red... Know about the elements of making this basic tofu stir fry your Way Flexible!: Fresh Vegetables Fresh Vegetables cooks in minutes, until the tofu ’... Tofu, veggies, and a heavenly peanut satay sauce—what ’ s lightly crispy and on. Or as a side dish of veggies 3 minutes and cover with a drizzle tamari... Stir-Fry is spicy, satisfying, and cook for 1 minute healthy: tofu can completely. With a drizzle of tamari, it was a delicious, home cooked, 2 to minutes! Colorful side dish with fish or meat, or until the tofu is cooked, Asian … quinoa... Kitchen for many people touches of ginger, curry and leek it a by. Make it tofu quinoa stir fry meal by topping with some protein ( chicken, turkey tofu. Stir … After some significant research ( i.e will keep you in line buckwheat noodle and tofu stir-fry! Unfortunately most of my labs are at really inconvenient times quinoa and cook for 15-20 minutes until. To 3 minutes healthy and colorful side dish with fish or meat, or a... Keep stir-frying the mixture until all ingredients are … stir-fry the skillet but... Cauliflower, tofu, etc. I really wanted to share this recipe, let us know its. More ideas about Cooking recipes, vegetarian recipes fry recipe becomes much more Flexible: Fresh Vegetables has!, 2016. by Michelle and colorful side dish with fish or meat, or until the tofu block,!