Vegan Stir-Fried Quinoa with Tofu and Vegetables

 

Vegan Stir-Fried Quinoa with Tofu and Vegetables

• Preparation Time: 30 Minutes
• Total Calories : 550kcal

Ingredients:

• 200g of quinoa
• 300ml of vegetable broth
• 150g of firm tofu
• 100g of bell peppers, sliced
• 100g of broccoli florets
• 50g of snap peas
• 2 cloves of garlic, minced
• 1 inch of ginger, grated
• 3 tablespoons of soy sauce
• 1 tablespoon of sesame oil
• 1 tablespoon of olive oil
• 2 green onions, chopped
• Sesame seeds for garnish

Kitchen Tools Needed:

• Wok
• Saucepan
• Knife
• Cutting board
• Spatula

Instructions:

• Rinse the quinoa under cold water and drain.
• In a saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce heat, and simmer covered for 15-20 minutes until all the broth is absorbed.
• While the quinoa is cooking, press the tofu to remove excess moisture, then cut it into cubes.
• In a hot wok, add the olive oil and sauté the tofu until golden brown on all sides. Remove and set aside.
• In the same wok, add sesame oil, minced garlic, and grated ginger, and sauté for 1-2 minutes until aromatic.
• Add sliced bell peppers, broccoli florets, and snap peas to the wok. Stir-fry for about 5 minutes until the vegetables are tender but still crisp.
• Return the cooked tofu to the wok, add the soy sauce, and stir everything together for another 2-3 minutes until heated through.
• Serve the stir-fried mixture over the cooked quinoa, garnished with green onions and sesame seeds.

Macros:

• Total Calories: 550kcal
• Carbs: 60g
• Proteins: 30g
• Fats: 20g