Savory Quinoa Stir-Fry with Tofu, Asparagus, and Bell Peppers
This vibrant and wholesome stir-fry combines the nutty flavor of quinoa with a medley of fresh vegetables and protein-rich tofu. Enhanced with a savory dressing of rice vinegar, liquid aminos, and dark sesame oil, this dish is not only delicious but also packed with nutrients. The bright colors of red bell peppers and asparagus make it visually appealing. Whether enjoyed as a quick weeknight dinner or a delightful dish for entertaining, this recipe offers a healthy balance of protein, fiber, and essential vitamins, perfect for any meal plan.
N/A
Servings
217
Calories
15
Ingredients
Ingredients
Rice Vinegar
2 tablespoons (None)
Braggs Liquid Aminos
2 tablespoons (None)
Dark Sesame Oil
2 teaspoons (For dressing)
Crushed Red Pepper Flakes
As needed (None)
Water
1 1/2 cups (For cooking quinoa)
Uncooked Quinoa
1 1/2 cups (Rinsed)
Dark Sesame Oil
1 tablespoon (For stir frying)
Chopped Onion
1 cup (Chopped)
Garlic Cloves
2 (Minced)
Red Bell Peppers
2 cups (Cut into strips)
Sliced Mushrooms
2 cups (Sliced)
Sliced Asparagus
2 cups (Sliced)
Salt
1/2 teaspoon (None)
Water Packed Firm Tofu
12 1/3 ounces (Drained and cubed)
Sesame Seeds
2 tablespoons (For garnish)
Instructions
1
To prepare the dressing, whisk together rice vinegar, Braggs liquid aminos, dark sesame oil, and crushed red pepper flakes in a small bowl. Set aside to let the flavors meld.
2
Before starting the stir fry, rinse the quinoa under cold water until the rinsing water runs clear to remove any excess bitterness. Drain well.
3
For the tofu, if using water-packed tofu, press to remove excess moisture and cut into cubes. If using aseptic tofu, there's no need to press or brown it.
4
Bring 1 1/2 cups of water to a boil in a small saucepan. Stir in the rinsed quinoa. Cover, reduce heat, and let simmer for about 10 minutes or until the water is absorbed. After cooking, remove from heat and let it sit covered for an additional 10 minutes. Fluff with a fork and set aside.
5
In a large skillet or wok, heat 1 tablespoon of dark sesame oil over medium-high heat. Add the chopped onion and minced garlic, stir-frying for about 5 minutes until they become fragrant and translucent.
6
Add the red bell pepper strips, sliced mushrooms, and asparagus to the skillet. Stir-fry for another 3 minutes until the vegetables are just tender.
7
Stir in the cubed tofu and salt, cooking for an additional 3-5 minutes, ensuring the tofu is heated through. If you prefer a crispy texture, consider browning the tofu in a separate pan first by adding some oil and cooking until golden.
8
Once the vegetables and tofu are cooked, pour the prepared dressing over the stir-fried mixture and toss well to combine everything evenly.
9
To serve, spoon the stir-fry over a bed of fluffy quinoa and sprinkle with sesame seeds for added flavor and crunch.
Nutrition Information
7.3
Fat
29
Carbs
8.5
Protein
3.7
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Quinoa Stir-Fry with Tofu?
It is a vibrant and wholesome stir-fry that combines nutty quinoa with a medley of fresh vegetables and protein-rich tofu, enhanced by a savory dressing of rice vinegar, liquid aminos, and dark sesame oil.
Is this recipe suitable for vegetarians?
Yes, this recipe is vegetarian and vegan-friendly as it uses tofu as the primary protein source and plant-based seasonings.
Is the Quinoa Stir-Fry gluten-free?
Yes, this recipe is gluten-free, using quinoa and Braggs liquid aminos which is a common gluten-free alternative to soy sauce.
How many calories are in one serving?
There are approximately 217 calories per serving in this recipe.
What is the protein content of this dish?
This dish provides 8.5 grams of protein per serving.
How much fiber is in this stir-fry?
Each serving contains 3.7 grams of dietary fiber.
What are the main vegetables used?
The recipe features red bell peppers, sliced mushrooms, and sliced asparagus.
How do I prepare the dressing?
Whisk together 2 tablespoons of rice vinegar, 2 tablespoons of Braggs liquid aminos, 2 teaspoons of dark sesame oil, and crushed red pepper flakes.
Why should I rinse the quinoa before cooking?
Rinsing quinoa under cold water removes the natural coating called saponin, which can cause a bitter taste.
How do I cook the quinoa?
Boil 1 1/2 cups of water, stir in 1 1/2 cups of rinsed quinoa, simmer covered for 10 minutes, then let sit covered for 10 more minutes before fluffing.
Do I need to press the tofu?
If using water-packed tofu, you should press it to remove excess moisture. If using aseptic tofu, pressing is not necessary.
How do I get a crispy texture on the tofu?
Consider browning the cubed tofu in a separate pan with oil until golden before adding it to the vegetable mixture.
What type of oil is used for stir-frying?
The recipe uses 1 tablespoon of dark sesame oil for the stir-fry process.
How long should I cook the onion and garlic?
Stir-fry the chopped onion and minced garlic for about 5 minutes until they are fragrant and translucent.
How long do the vegetables need to cook?
The red bell peppers, mushrooms, and asparagus should be stir-fried for about 3 minutes until just tender.
When should I add the dressing?
Pour the prepared dressing over the cooked vegetables and tofu mixture once they are fully heated through and toss to combine.
What is the recommended garnish?
The dish is topped with 2 tablespoons of sesame seeds for added flavor and crunch.
How much tofu is required?
The recipe calls for 12 1/3 ounces of water-packed firm tofu.
How much water is needed to cook the quinoa?
You will need 1 1/2 cups of water for 1 1/2 cups of uncooked quinoa.
What type of vinegar is used?
The recipe specifies 2 tablespoons of rice vinegar for the dressing.
How much fat is in this recipe?
The recipe contains 7.3 grams of total fat.
What is the carbohydrate count?
There are 29 grams of carbohydrates per serving.
Can I use this recipe for meal prep?
Yes, this dish is tagged for meal prep and stores well for a quick and healthy meal later.
How many garlic cloves are needed?
The recipe requires 2 minced garlic cloves.
How much asparagus is used?
The recipe uses 2 cups of sliced asparagus.
How many red bell peppers are needed?
You will need 2 cups of red bell peppers cut into strips.
Is there salt in the recipe?
Yes, the recipe uses 1/2 teaspoon of salt.
How many mushrooms should I prepare?
You should use 2 cups of sliced mushrooms.
What is the total number of ingredients?
There are 15 ingredients listed in this recipe.
What is the final step before serving?
Spoon the stir-fry over the fluffed quinoa and sprinkle with sesame seeds.