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Easy Veggie Stir-fry Tofu with Qunioa

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 any of the week meal or a lunch. This stir-fry comes together in less then 30 minutes.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2
Course: Main Course
Calories: 534

Ingredients
  

  • 3/4 cup quinoa
  • 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
  • cup mushrooms, sliced
  • 1/2 red pepper, sliced
  • 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

Equipment

  • 1 non-stick large skillet, fry pan or wok
  • small sauce pot

Method
 

  1. 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.
  2. 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.
  3. In a small bowl, mix together coconut aminos, honey and lime juice. Set aside.
  4. 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.
  5. 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.

Nutrition

Calories: 534kcalCarbohydrates: 76gProtein: 28gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gSodium: 489mgPotassium: 1199mgFiber: 8gSugar: 23gVitamin A: 1370IUVitamin C: 104mgCalcium: 132mgIron: 6mg

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