Recipe: Quinoa Stir Fry With Tofu

Nourish your body and feel satiated with this simple Quinoa Stir Fry with tofu. Learn how to make this one-pot dish in a matter of minutes!

By URLife Team
27 Jan 2024

Got a busy week ahead? Well, say hello to your new favourite midweek dinner: Quinoa Tofu Stir Fry. Apart from being a nutritious choice, it's quick to make and uses everyday ingredients. Perfect for those always on the go, you can even prep it ahead and store it in the fridge for up to 3 days. This dish is your answer to a tasty, hassle-free meal that's ready when you are. 


Quinoa might have been around for ages and admittedly, we all are quite aware that it isn’t exactly the most flavour-abundant grain out there. And if you’re tired of eating flavourless quinoa, chances are you haven’t actually seen it cooked properly.


This quinoa stir-fry with tofu is like a nutrition boost on your plate. Packed with protein, fibre, and essential nutrients, quinoa provides long-lasting energy and helps with digestion. Paired with tofu, which is a great source of plant-based protein, this dish becomes a satisfying and wholesome meal suitable for vegetarians and vegans.


Moreover, the colourful mix of vegetables like bell peppers, carrots, and peas adds not only a burst of flavours but also a variety of vitamins and minerals. The sesame oil enhances the taste of this vegan recipe while offering healthy fats and additional nutrients.


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Quinoa Stir Fry With Tofu

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Easy Steps


Heat 2 tbsp oil in a wok over high heat. Add finely minced garlic, allowing its aroma to infuse into the oil.


Introduce a vibrant mix of diced carrots, multicolour bell peppers, and green peas. Stir-fry until the vegetables achieve a crisp yet tender texture.


Incorporate the diced tofu, adding a protein punch to the dish. Continue to stir-fry for a couple of minutes.


Now, add the pre-cooked quinoa, ensuring an even distribution of flavours. Allow the ingredients to mingle as they sizzle in the wok.

Ingredients List
  • 4 tbsp cooked quinoa
  • 3 ½ tbsp diced tofu
  • 1 tbsp sesame oil
  • 1 tbsp diced carrots
  • 3 tbsp diced multicolour bell peppers
  • 1 tbsp green peas
  • 2 tbsp chopped spinach
  • ½ tsp garlic
  • ½ tsp coriander leaves

Turn off the heat and drizzle the sesame oil over the stir fry. This not only adds a rich nutty flavour but also enhances the overall aroma of the dish.


Sprinkle the chopped spinach into the mix, letting it wilt slightly in the residual heat.


Garnish the stir fry with fresh coriander leaves, providing a final burst of herbal freshness.

Nutritive Value
  • Carbohydrates: 23g
  • Protein: 11g
  • Fat: 18g
  • Fibre: 8g


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