Vegetables, Tofu & Quina Stir-Fry
Stir-fried fresh vegetables and tofu are served with quina that is packed with fibre and protein. And it is so quick and easy to make, within less than 15 minutes, a delicious and refreshing meal appears.
Yield
4 servingsPrep
15 minCook
5 minReady
22 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ½ | pound |
tofu
firm, drained and sliced about 1/2 inch thick |
|
| 2 | each |
-
broccoli crowns, broken into florets |
* |
| 1 | x |
salt
to taste |
*
|
| 1 | tablespoon |
soy sauce, tamari
or to taste, prefer low salt |
|
| ½ | tablespoon |
fish sauce
if you don't have, you can use soy sauce |
|
| 1 ¼ | teaspoons |
sesame oil
|
|
| 1 | tablespoon |
garlic
minced |
|
| 6 | cloves |
ginger
minced, or to taste |
*
|
| 1 ½ | tablespoons |
vegetable oil
such as canola, peanut or sunflower seeds vegetable oil |
|
| 1 | medium |
sweet red bell peppers
cut in thin strips |
|
| ¾ | pound |
bok choy
baby, trimmed, washed and dried, cut in 1-inch lengths |
|
| 1 | bunch |
scallions, spring or green onions
thinly sliced |
*
|
| 4 ¾ | cups |
quinoa
cooked, about 1 1/4 to 1 1/3 cups dry and uncooked |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 226.8 | g |
tofu
firm, drained and sliced about 1/2 inch thick |
|
| 2 | each |
-
broccoli crowns, broken into florets |
* |
| 1 | x |
salt
to taste |
*
|
| 15 | ml |
soy sauce, tamari
or to taste, prefer low salt |
|
| 7.5 | ml |
fish sauce
if you don't have, you can use soy sauce |
|
| 6.3 | ml |
sesame oil
|
|
| 15 | ml |
garlic
minced |
|
| 6 | cloves |
ginger
minced, or to taste |
*
|
| 23 | ml |
vegetable oil
such as canola, peanut or sunflower seeds vegetable oil |
|
| 1 | medium |
sweet red bell peppers
cut in thin strips |
|
| 340.2 | g |
bok choy
baby, trimmed, washed and dried, cut in 1-inch lengths |
|
| 1 | bunch |
scallions, spring or green onions
thinly sliced |
*
|
| 1.1 | l |
quinoa
cooked, about 1 1/4 to 1 1/3 cups dry and uncooked |
|
Directions
Put the tofu slices on paper towels.
Pur another paper towel on top, and prepare the remaining ingredients.
Cut the tofu slices into ½-inch dice.
Meanwhile, bring a medium pot of water to a boil, and stir in the broccoli.
Boil one minute, and transfer to a bowl of ice water right away. Drain and dry on paper towels.
Mix together the soy sauce, fish sauce if using and sesame oil in a measuing cup.
Mix the garlic and ginger in another small bowl.
Heat a 14-inch flat-bottomed wok or 12-inch nonstick skillet over high heat until very hot.
Add a tablespoon of the oil to the sides of the pan, titling and swirling the pan.
Stir in the tofu.
Reduce the heat to medium, and stir-fry one to two minutes until it starts to brown.
Stir in the garlic and ginger, and stir-fry for 8 to 10 seconds.
Stir in the pepper and bok choy, and stir-fry for 1 to 1½ minutes.
Stir in the broccoli, and stir-fry for another 1½ minutes.
Add the remaining oil and swirl in the pan.
Stir in the scallions, quinoa and the soy sauce mixture.
Stir-fry, scooping the ingredients up from the bottom of the wok, for about 1 to 1½ minutes until completely heated and fragrant.
Serve immediately.
