Protein-Packed Veggie Stir-Fry with Tofu & Quinoa

🥘 Ingredients

• 100g firm tofu, pressed and cubed
• 80g quinoa (uncooked)
• 50g broccoli florets
• 50g red bell pepper, sliced
• 40g carrots, julienned
• 30g baby spinach
• 1 tbsp olive oil
• 1 tbsp low-sodium soy sauce
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• Juice of 1/2 lime
• Fresh coriander for garnish
• Pinch of black pepper

👨‍🍳 Instructions

1. 1
   Rinse quinoa under cold water and cook according to package instructions (usually 2 parts water to 1 part quinoa, simmered for ~15 minutes). Fluff and set aside.
2. 2
   Heat half the olive oil in a large non-stick pan over medium-high heat. Add tofu cubes and cook, turning occasionally, until golden and crisp on all sides. Remove and set aside.
3. 3
   In the same pan, add remaining olive oil, garlic, and ginger. Sauté for 1 minute until fragrant.
4. 4
   Add broccoli, red bell pepper, and carrots. Stir-fry for 4-5 minutes until just tender but still crisp.
5. 5
   Stir in spinach and cooked tofu, drizzle with soy sauce and lime juice. Toss well to combine and heat through for 1-2 minutes.
6. 6
   Serve stir-fry atop a bed of quinoa, garnish with fresh coriander and a dash of black pepper.

📊 Nutritional Information

• Fiber: 8g
• Vitamin C: 70mg (over 75% DV)
• Iron: 4.5mg (25% DV)
• Calcium: 170mg (18% DV)
• Magnesium: 85mg (20% DV)
• Potassium: 730mg (20% DV)
• Vitamin A: 4000 IU (80% DV)

💡 Cooking Tips

• Press your tofu for 10-15 minutes before cooking—this helps achieve the best texture.
• For extra flavor, marinate the tofu in a splash of soy sauce and lime juice before frying.
• Cut the vegetables evenly for faster, more uniform cooking.
• Don’t overcook the veggies: keeping them crisp helps retain nutrients and keeps the stir-fry vibrant.
• You can swap quinoa for brown rice or millet if desired, but adjust cooking time accordingly.