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Quinoa Tofu Stir-Fry Recipe Idea

A vibrant vegan quinoa tofu stir-fry loaded with crispy tofu, colorful vegetables, fluffy quinoa, and a savory sauce for a quick, nourishing meal.
Print Recipe
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 2 servings
Calories: 360
Ingredients Method Notes

Ingredients
  

  • For the Quinoa
  • Quinoa – 1 cup cooked
  • Water – 2 cups
  • Salt – ¼ tsp
  • For the Tofu
  • Firm tofu – 200 g cubed
  • Cornstarch – 1 tbsp
  • Olive oil – 1 tbsp
  • Salt – a pinch
  • Veggies
  • Bell peppers – ½ cup sliced
  • Carrots – ¼ cup sliced
  • Broccoli – 1 cup florets
  • Spring onions – 1 tbsp chopped
  • Stir-Fry Sauce
  • Soy sauce – 1 tbsp
  • Lemon juice – 1 tbsp
  • Maple syrup – 1 tsp
  • Garlic – 1 tsp minced
  • Chili flakes – ¼ tsp

Method
 

  1. Cook quinoa with water and salt for 12 minutes; fluff and set aside.
  2. Coat tofu cubes with cornstarch and salt.
  3. Heat olive oil in a pan.
  4. Pan-fry tofu for 5–6 minutes until crispy.
  5. Add bell peppers, carrots, and broccoli.
  6. Stir-fry for 3 minutes.
  7. Mix soy sauce, lemon, maple syrup, garlic, and chili flakes.
  8. Pour sauce into the pan.
  9. Add cooked quinoa.
  10. Toss everything for 1–2 minutes.
  11. Garnish with spring onions and serve.

Notes

Nutritional Values (Per Serving)

  • Calories: 360
  • Total Fat: 12 g
  • Saturated Fat: 2 g
  • Carbohydrates: 46 g
  • Fiber: 6 g
  • Protein: 20 g

Vitamins & Minerals (Per Serving)

  • Iron: 18%
  • Vitamin C: 22%
  • Magnesium: 16%
  • Folate: 20%
  • Potassium: 14%

Additional Notes / Tips

  • Add sesame seeds for crunch.
  • Use tamari for gluten-free.
  • Add spinach at the end for extra greens.
  • Spice it up with extra chili flakes.