Quinoa fried rice with Veggies and Tofu is a quick and easy healthy meal that comes together in less than 30 minutes. Veggie fried quinoa tastes just like fried rice but this dish is vegan and grain-free, since quinoa is technically a seed and the scrambled tofu gives it an eggy vibe with plant based protein. Trust me, it’s legit delish….and even hubby didn’t guess it was made with tofu!
Between this scrambled tofu inside of vegan quinoa fried rice, the bbq tofu with veggies I recently posted, and the better than takeout crispy orange tofu, hubby is now embracing tofu as a requested dinner….never did I ever imagine that would happen!
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Make ahead healthy meals like this are just what you need up your sleeve, in your back pocket…or, better yet, in your fridge or freezer so you can whip up a healthy dinner in a flash when you don’t have time!
Busy weeknights call for simple and nutritious dinners like this veggie fried quinoa with tofu. I also like to make teriyaki stir fry veggies, or vegan sloppy joes when I crave something wholesome and nutritious that doesn’t take much effort.
Why I love this veggie fried quinoa recipe
- A delicious way to use leftover quinoa.
- Perfect for breakfast, lunch, dinner or a side dish.
- Awesome weeknight dinner idea. Easy peasy.…and ready in just 30 minutes.
- Fried rice satisfaction with wholesome ingredients!
- Budget friendly
- Fabulous weeknight vegan meal
- Meal prep friendly: reheat when you’re ready to serve.
Ingredients and Substitutions
- Quinoa: A staple in my pantry because it cooks up easily and quickly and can be used in soups, salads, grain bowls and more. Substitute with any already cooked grain you have in the fridge…including rice!
- Tofu: Use extra firm. With the turmeric and salt, it will taste just like scrambled eggs when the dish is finished…this vegan version of fried rice is just what you’re craving. If you skip the tofu, add beans, lentils or edamame for some plant-based protein.
- Onions, ginger, garlic give this dish plenty of flavor.
- Frozen veggies: corn and peas can be added straight from the freezer. Use fresh as an alternated, but canned corn or canned peas will not give the same taste or texture.
- Vegetables: I used diced corn and bell pepper, you can add whatever veggies you have though I would dice so you still get a bit of everything in each bit of quinoa fried rice.
- Tamari is a gluten-free version of soy sauce. Buy low-sodium, it’s plenty salty.
- Sesame oil: I love the added flavor of toasted sesame oil, but you could use regular sesame oil. For a more subtle flavor, use olive oil or avocado oil.
How to make it
If you don’t have cold cooked quinoa, then make some. Rinse the quinoa well and add to a small sauce pan. Use double the water to quinoa as your ratio and bring to a boil, reduce to simmer and cook, uncovered for 15 minutes over low heat until all the water has been absorbed.
Spread cooked quinoa onto a rimmed baking sheet in a single layer and let it cool and begin to dry out in the fridge.
Drain tofu and then place under something heavy (like a cast iron skillet) wrapped in a dish cloth to press out the remaining liquid. You can also use a tofu press.
Dice the onion, carrot and bell pepper. Mince the garlic and grate the ginger.
Break drained tofu into bite sized pieces and sprinkle with turmeric, salt and black pepper.
Use a fork to mix in the spices. Continue to mix and mash until tofu is a uniform golden yellowish color and texture is crumbly, resembling scrambled eggs.
Heat a heavy wok or your largest fry pan over medium heat. Swirl in 1 tablespoon of the sesame oil and saute onion for 1 minute. Then add the carrot and red pepper and continue to cook, stirring, for 3 minutes.
Add the minced garlic and ginger, stir well and cook until fragrant, 1-2 more minutes.
Clear a circle in the center, swirl in remaining sesame oil and scramble the tofu, gradually incorporating the stir fried veggies along the sides.
Scoop the cooked quinoa onto the tofu mixture and stir until well incorporated and heated through. Totally fine for some of the quinoa to get a bit toasty on the bottom of the pan.
Now add the corn and peas, tamari and rice wine vinegar to the stir fried veggies plus scrambled tofu and quinoa.
Continue to stir and cook over medium low heat until everything is hot.
Garnish with sesame seeds, cilantro and crushed red pepper to taste.
Debra’s Pro Tips
- Make a batch of quinoa on Sunday to use all week in dishes like this quinoa fried rice or crispy quinoa with kale and asparagus salad or southwest quinoa salad.
- If you don’t have cooked, cold quinoa, then make a batch and cool quickly by placing on a rimmed baking sheet in a single layer and put it in the fridge.
- Add broccoli florets, asparagus or zucchini…whatever vegetables you like will work in this recipe.
- Turn up the heat to medium-high and add an extra tablespoon of toasted sesame oil if you prefer a crispier quinoa fried rice.
Serve-Store-Reheat
- Serve: as a vegan main course or a veggie side dish. It can be eaten hot, cold, warm, or at room temperature.
- Store: use an airtight container. It will stay good in the fridge for 5 days or frozen for 3 months with freezer safe containers.
- Reheat: You can reheat on the stovetop in a heavy skillet with a splash of olive oil or sesame oil, stirring until it’s heated through. OR, reheat in the oven by spreading into a single layer on a rimmed baking sheet and placing in a 325 oven for 15 minutes, until heated through.
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📖 Recipe
Veggie Fried Quinoa with Tofu
Equipment
Ingredients
Ingredients:
- 1 cup dry quinoa 3 cups cold cooked quinoa
- 2 cups water
- 2 tablespoon toasted sesame oil divided
- 1 yellow onion
- 2 large carrots diced
- 1 red bell pepper
- 3 cloves garlic minced
- 1 1-inch piece fresh ginger 1 tablespoon grated
- 1 16-oz block tofu extra firm
- ½ teaspoon coarse sea salt
- ½ teaspoon ground turmeric
- ¼ teaspoon ground black pepper
- 1 cup frozen corn
- 1 cup frozen peas
- 2 tablespoon tamari low sodium
- 1 tablespoon unsweetened rice vinegar
Instructions
Directions:
- Make the quinoa. Rinse and drain 1 cup quinoa, then add to small sauce pan with 2 cups water and bring to a boil. Lower heat and simmer for about 15 minutes, or until all liquid is absorbed. This will make about 3 cups cooked quinoa.
- Remove tofu from package and drain. Set onto a clean dish towel that's been doubled and fold it over the top of the block of tofu. Set a heavy object (like a cast iron skillet) over the tofu to press out any remaining liquid. Or, use a tofu press.
- Use a wok or your largest skillet/fry pan. Heat over medium-high heat and then swirl in 1 tablespoon of the toasted sesame oil.
- Saute the onions for 1-2 minutes and then add in the diced carrots and red pepper. Cook, stirring for another 3-4 minutes.
- Stir in the grated ginger and mince garlic and cook, continuing to mix as the garlic and ginger become fragrant, about 1-2 minutes.
- Take tofu and break into smaller, bite sized pieces into a bowl. Sprinkle with turmeric, salt and pepper and use a spoon or fork to continue to mix until all the tofu has a golden/yellow color and has crumbled a bit.
- Clear the middle of the pan by pushing the cooked vegetable mixture to the edges. Swirl in the remaining tablespoon toasted sesame oil and add the crumbled tofu. Mix, as tofu becomes heated through. More crumbling may occur and that's ok.
- Add cooked quinoa and stir until it's well incorporated into the veggie and tofu mixture.
- Stir in the corn and peas, tamari and rice vinegar. Continue to cook and mix until everything is heated through.
- Garnish with fresh cilantro or parsley, sprinkle with sesame seeds or crushed red pepper and serve warm.
Notes
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
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