Delight your taste buds and nourish your body with our Tofu and Vegetable Stir-Fry with Quinoa, a plant-powered dish that’s as satisfying as it is nutritious. This stir-fry combines the protein-packed goodness of tofu with a colorful medley of fresh vegetables, all tossed in a flavorful stir-fry sauce, and served over a bed of nutrient-rich quinoa. Not only does this dish boast a delicious blend of textures and tastes, but it also offers a range of health benefits. Tofu, a versatile plant-based protein, takes center stage, while an array of vegetables adds vitamins, minerals, and dietary fiber. Coupled with quinoa, a complete protein and whole grain, this under-800-calories stir-fry is a wholesome option for those seeking a well-rounded, meatless meal that supports a balanced and health-conscious lifestyle.
Ingredients:
- – 1 cup quinoa, rinsed
- – 2 cups water or vegetable broth
- – 1 block (14 oz) firm tofu, pressed and cubed
- – 2 tablespoons soy sauce
- – 1 tablespoon sesame oil
- – 1 tablespoon cornstarch
- – 2 tablespoons vegetable oil
- – 3 cloves garlic, minced
- – 1 tablespoon ginger, grated
- – 1 bell pepper, thinly sliced
- – 1 carrot, julienned
- – 1 cup broccoli florets
- – 1 cup snap peas, trimmed
- – 3 green onions, sliced
- – Sesame seeds for garnish (optional)
Instructions:
- In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes or until quinoa is cooked and liquid is absorbed. Fluff with a fork and set aside.
- In a bowl, mix cubed tofu with soy sauce, sesame oil, and cornstarch until tofu is well-coated. Let it marinate for at least 15 minutes.
- Heat vegetable oil in a large wok or skillet over medium-high heat. Add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
- Add marinated tofu to the wok and stir-fry until golden brown on all sides. Remove tofu from the wok and set aside.
- In the same wok, add a bit more oil if needed. Stir-fry bell pepper, julienned carrot, broccoli florets, and snap peas until vegetables are tender-crisp.
- Return the cooked tofu to the wok, add sliced green onions, and toss everything together.
- Serve the tofu and vegetable stir-fry over a bed of quinoa. Garnish with sesame seeds if desired.
- Enjoy this Tofu and Vegetable Stir-Fry with Quinoa as a wholesome and flavorful meatless option.
Health Benefits
The Tofu and Vegetable Stir-Fry with Quinoa is a healthful culinary masterpiece that offers a plethora of benefits through its plant-based ingredients. Tofu, made from soybeans, is a rich source of plant-based protein, providing all essential amino acids necessary for muscle health and overall well-being. The inclusion of a colorful variety of vegetables—bell peppers, carrots, broccoli, and snap peas—brings a range of vitamins, minerals, and antioxidants to the dish, supporting immune function and contributing to optimal health.
Quinoa, the base of this stir-fry, is a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for those following a plant-based diet. Additionally, quinoa is a whole grain that provides dietary fiber, aiding in digestion and promoting a feeling of fullness. The stir-fry sauce, featuring soy sauce and sesame oil, not only enhances the flavor but also brings healthy fats and umami to the dish. With under 800 calories per serving, this stir-fry is a light and satisfying option for those looking to incorporate more plant-based meals into their repertoire. By relishing the Tofu and Vegetable Stir-Fry with Quinoa, you’re not just savoring a delicious and vibrant meal; you’re also nourishing your body with a protein-packed, fiber-rich, and well-balanced dish that aligns with your commitment to a health-conscious lifestyle.
