Veggie Fried Quinoa with Tofu
Vegan fried rice style quinoa is flavorful and satisfying, easy to make in one skillet. Crumbled tofu adds protein and the perfect "egg" texture and taste for a completely vegan dish that everyone will adore.
Servings: 6
Calories: 224kcal
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
Quinoa: This recipe works best with already cooked, cold quinoa. If you've just made the quinoa, spread it out in a single layer on a rimmed baking sheet and place in the fridge for a few minutes to quickly dry it out and cool it off. You can use red quinoa, white quinoa or a combination of red, white and brown.
Tofu: buy extra firm tofu for best results. Use the whole package, which could be anywhere from 10-16 ounces, depending on the brand. Make sure to press out as much liquid as possible before beginning for the best texture.
Veggies: You can use any vegetables that you love, just cut them into bite sized pieces and add in order of which take longest to cook, down to the ones that take less time to become tender. Frozen veggies can be added straight from the freezer.
Garnish: garnish with fresh chopped herbs like parsley or cilantro, thinly sliced scallions, sesame seeds and/or crushed red pepper flakes.
Nutrition
Calories: 224kcal | Carbohydrates: 34g | Protein: 8g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 555mg | Potassium: 464mg | Fiber: 6g | Sugar: 4g | Vitamin A: 4821IU | Vitamin C: 40mg | Calcium: 39mg | Iron: 2mg