This veggie tofu recipe is so flavourful and nourishing, and it is surprisingly satisfying. It is loaded with protein, fiber and healthy veggies. A perfect meal any day of the week or lunch. This stir-fry comes together in less than 30 minutes.
The tofu veggie recipe is loaded with goodness and wholesome ingredients! You have everything from protein packed quinoa and tofu, with healthy veggies and crunchy cashews and seasame seeds. The coconut aminos, honey and lime sauce brings this dish together for one very delicious meal!!!
Tofu is one of those grocery items I don’t purchase on a regular basis. When I was teaching nutrition I had some students who were vegan and they really were excited to be cooking something with tofu. Some of the non-vegan students were hestiant to try it and they didn’t mind it. Since I grew up in a home with Europeon parents, tofu was not part of our meals or even a consideration. Today, times have changed and that can be a good thing!
Studies are showing that tofu reduces the risk of cancer. When I was diagnosed last summer with a form of breast cancer, I have been trying to incorporate foods that will reduce the risk of cancer coming back. Eating healthy has always been important to us since I was a child. Yes we sometimes indulge in the Hungarian foods and pastries but eating our fruits and vegetables was always part of our diet. Now I do like to create and include certain foods in my diet that I know would benefit me in the long run.
INGREDIENTS
- Quinoa: is a gluten-free and packed with protein
- Tofu: choose extra firm for this recipe
- Arrowroot: works well or cornstarch can be used
- Seasonings: Himalayan salt or sea salt and pepper
- Vegetable oil: I used avocado oil
- Coconut aminos: I started using this a few years ago and is my choice for a soy sauce substitution
- Honey
- Lime juice
- Mushrooms: I used cremini or button mushrooms
- Red pepper
- Broccoli
- Garlic
- Ginger: use fresh ginger the best results
- Spring onions
- Cashews
- Seasame seeds
SUBSTITUTIONS
There are options for substitutions for this recipe although I must say these ingredients really come together and it is a delicious dish! Here are my thoughts:
Quinoa is high in protein and gluten free and that why I chose it as a whole grain. You can replace it with any rice if gluten free is not necessary.
Soy sauce can be used in replace of coconut aminos.
If you don’t have fresh ginger then add a teaspoon of ginger powder to the recipe at the same time as the garlic.
This recipe may seem like a lot of ingredients but each ingredient creates lovely and a variety of texture and flavour to this dish that makes it so good!
HOW TO MAKE THIS RECIPE
Bring water to a boil in a small sauce pot and add quinoa, cook for 15 minutes and remove from heat. Use a fork to separate the quinoa, keep warm with lid on.
Once tofu is cubed, gently toss with flour and season with sea salt and pepper. Heat oil over medium-high heat, add tofu and pan fry until crispy on all sides. Remove to a plate and set aside.
In a small bowl, mix together coconut aminos, honey and lime juice. Set aside.
Add more oil to the pan if needed, add mushrooms and pan fry them for 4 minutes on each side until golden. Once turned over, add red pepper, broccoli, ginger and garlic. Continue cooking for about 3-4 minutes. Stir in most of the sauce, add 1/2 of the spring onions and season with salt and pepper, then return the tofu back into the pan and cook for about a minute until the vegetables and tofu are coated with the sauce.
In serving dishes, add quinoa, vegetables, and tofu. Garnish with seasame seeds, add the remaining sauce, spring onions and cashews. Drizzle with lime juice and serve warm.
WHILE EXPERIMENTING WITH TOFU, my niece who is vegan gave me a few ideas and I decided to go with pan-searing in some oil. How you prep your tofu before cooking it can make a difference and here are the two options I went with….
First option, I marinated the cubed tofu with some of the sauce and drizzle of avocado oil. I increased the coconut aminos to 3 tablespoons, honey to 3 tablespoons and 2 tablespoon of lime juice. Then I added a 1/3 of the sauce to the tofu and gently coated it with the sauce and oil since you want to add the remaining sauce to the dish once it is plated. Refrigerate it while you prepare the vegetables. Remember to pan sear on all sides. Transfer to a plate.
Second option is the recipe I have included here on my post. Coating the tofu with arrowroot but first season it with salt and pepper. Add the tablespoon of oil to the pan and once hot, add the cubed tofu. Again pan sear all sides. Transfer to a plate.
Here is the first option I mentioned and the difference here is slightly different. The tofu in my opinion was a little more crispier and I cubed them larger. This recipe didn’t include the red pepper and sesame seeds. Both same flavours and same deliciousness!
Store this dish in the refrigerator for up to 2 days in an air tight container with lid. The recipe makes 2 serves and then some, therefore you won’t need to freeze. I wouldn’t recommend it.
DID YOU MAKE THIS RECIPE….
I WOULD LOVE TO HEAR YOUR FEEDBACK, COMMENTS AND PLEASE RATE THIS RECIPE. 🙂
Easy Veggie Stir-fry Tofu with Qunioa
Equipment
- 1 non-stick large skillet, fry pan or wok
Ingredients
- 3/4 cup quinoa
- 1½ cups extra firm tofu, pressed lightly, cubed
- Himalayan or sea salt and pepper
- 1 tsp arrowroot or tapioca flour
- 1 tbsp avocado oil or vegetable oil
Sauce
- 2 tbsp coconut aminos
- 2 tbsp honey
- 1 tbsp lime juice
Stir-fry
- avocado or vegetable oil
- 1½ cup mushrooms, sliced
- 1/2 red pepper, sliced
- 1½ cup broccoli, florets
- 1 tbsp fresh ginger, minced
- 2 cloves garlic, minced
- 2 spring onions, sliced diagonally
- cashews, roughly chopped
- sea salt and pepper
- seasame seeds
Instructions
- Bring water to a boil and add quinoa, cook for 15 minutes and remove from heat. Use a fork to separate the quinoa, keep warm with lid on.
- Once tofu is cubed, season with sea salt and pepper, gently coat with starch. Heat oil over medium-high heat, add tofu and pan fry until crispy on all sides. Remove to a plate and set aside.
- In a small bowl, mix together coconut aminos, honey and lime juice. Set aside.
- Add more oil to the pan if needed, add mushrooms and pan fry them for 4 minutes on each side until golden. Once turned over, add red pepper, broccoli, ginger and garlic. Continue cooking for about 3-4 minutes. Stir in most of the sauce, add 1/2 of the spring onions and season with salt and pepper. Then return the tofu back into the pan and cook for about a minute until the vegetables and tofu are coated with the sauce.
- In serving dishes, add quinoa, vegetables, and tofu. Garnish with seasame seeds, add the remaining sauce, spring onions and cashews. Drizzle with lime juice and serve warm.
