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Tofu & Broccoli Quinoa Stir-Fry

Author - Alyssa Rimmer

Tofu & Broccoli Vegetarian Quinoa Stir-Fry

When I was growing up, tofu stir-frys were a staple in our house. At the time, being a semi-picky eater, I was less than enthused to a) have a plate full of veggies sitting in front of me or b) having white squares of soft, tasteless “meat” mixed in.

Yes, my parents tried fooling us…but no dice. We were wise to their ways.

The saving grace to the dish was the broccoli.

Vegetarian Quinoa Stir-Fry with Tofu & Broccoli from www.simplyquinoa.com

Like most kids, we weren’t fans of broccoli. Except when it came to stir-frys.

If you have a broccoli hater in your family, a stir-fry is totally the place to put it. Why? Because broccoli florets, with all their nooks and crannies, are the perfect vessel for sauce. Lots and lots of sauce.

I loved the sauce-soaked broccoli so much in fact, that I would save them for the very end of my meal. I would savor each and every bite.

Tofu Quinoa Stir-Fry with Broccoli - an AMAZING meal that's #vegetarian and #glutenfree

Still to this day I can’t make a stir-fry without broccoli. It just doesn’t feel right. Nor does it taste right.

And just as much as a stir-fry without broccoli would be like out of the ordinary, a stir-fry without quinoa is even more uncommon!

It’s true…since discovering quinoa over four years ago, I haven’t served a stir-fry over rice. I just can’t bring myself to wait for the rice to cook, knowing that I’m not getting nearly as much protein or vitamins in my meal. Plus, I personally think quinoa tastes better than rice and I much prefer the texture.

And just as regular stir-frys were a regular weeknight meal for my family, you will often find me eating a quinoa stir-fry at least once per week. I love how you can add any sort of vegetable you have on hand, any mix of protein, some quinoa, a sauce, throw it in a pan and dinner is ready in under 20 minutes.

It doesn’t get much easier.

Vegetarian Quinoa Stir-Fry with Tofu & Broccoli from www.simplyquinoa.com

My tip for a perfect quinoa stir-fry is to start with cooled quinoa.

As you know, I like to cook a big batch of quinoa each Sunday so I can use it throughout the week in my breakfasts, lunches and dinners. I keep it in a container in my fridge and just use it as I need it.

For stir-frys I simply add the chilled quinoa directly from the container into the pan just as the vegetables are about to be done. Toss it for about a minute to help the quinoa heat up, add my sauce and cook for a few minutes more and serve.

This quinoa stir-fry is my take on the dish my parents used to serve when we were kids, but I’ve jazzed it up just a little bit.

I’ve used a spicy ginger-soy sauce, baked tofu squares, steamed broccoli, quinoa and black sesame seeds. There is a nice blend of soft and crunchy textures, the broccoli and tofu enhance the flavors by absorbing the sauce and the flavors are perfectly balanced.

It’s a fun way to spice up your weeknight meals with little effort and minimal ingredients.

Tofu & Broccoli Vegetarian Quinoa Stir-Fry
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Vegetarian Quinoa Stir-Fry

It’s a fun way to spice up your weeknight meals with little effort and minimal ingredients.

Course Main Course
Cuisine Asian, Chinese
Keyword broccoli, healthy stir fry
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4 Servings
Calories 233 kcal
Author Alyssa

Ingredients

Instructions

  1. Preheat oven to 400 degrees F.
  2. Cut the tofu into 1" cubes. Place on a baking sheet and bake for 25 - 35 minutes, until tofu has crisped up. Stir it around a few times so as not to burn it.
  3. While tofu is baking, steam the broccoli florets. Place the florets in a steamer basket and steam until just tender. Remove from heat.
  4. Whisk together the soy sauce, sesame oil, hot sauce, rice vinegar and scallions. Set aside.
  5. When tofu is done baking, preheat a skillet or wok over medium high heat. Add broccoli, tofu and quinoa and cook for 2 - 3 minutes until warm. Add sauce, toss to coat and cook for another 1 - 2 minutes. Add sesame seeds (if using) and stir to incorporate.
  6. Remove the stir-fry from the heat and transfer to bowls.
  7. Enjoy immediately!

Recipe Notes

If you have the time, I recommend pressing the tofu. This will help it get more crispy when baked. To press the tofu, place a few paper towels on a large plate, place tofu block on top of towel and cover with a few more paper towels. Place something heavy (I use cookbooks or my tea kettle with water in it) on top of the tofu and let sit for 30 minutes. Then follow recipe as written.

Nutrition Facts
Vegetarian Quinoa Stir-Fry
Amount Per Serving
Calories 233 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 779mg 32%
Potassium 563mg 16%
Total Carbohydrates 29g 10%
Dietary Fiber 4g 16%
Sugars 5g
Protein 15g 30%
Vitamin A 10.4%
Vitamin C 78.2%
Calcium 25.1%
Iron 12.4%
* Percent Daily Values are based on a 2000 calorie diet.

 

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17 comments
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  1. I just became a vegetarian and I love your blog and many wonderful recipes. However, I’m probably not alone when I say that tofu is really, really, difficult for me to digest. I was wondering if this stir-fry recipe could be made with tempeh, since it is fermented soy and much easier on the digestive system. If so, could it just be baked like the tofu? Thanks!

  2. Its exam week for me rn and I have quicky finished every exam to spend the rest of the time opening up so many pages of your recipe to try!! SO SO obsessed with your blog, i made your toasted coconut quinoa breakfast cookies last nigh (lol for dessert!)… completely amazing. i will never go back to regular unhealthy cookies. I ate 7! sadly had to leave the rest to share with my family or else i would have ate them all (: I love tofu but and quinoa but i am having trouble of being creative with tofu meals lately… all i make is stir fry type stuff. I would so appreciate if you could create more things with tofu!! Your my fav <3333

  3. I also make a double batch of Quinoa, make it into burgers, and my favorite is roasting some broccoli, butternut squash and some Brussel sprouts and taking the quinoa and putting the veggies into it.. so yummy

  4. I suppose I’m one of the lucky ones — my semi-picky kids like broccoli. Tofu, on the other hand, is another story. But this stir-fry recipe is definitely something my wife and I will enjoy. Thanks for sharing it.

  5. Oh, dear. Quinoa is fine & I use it frequently, but after trying tofu in the 70s, if I tried using it now, I wouldn’t make it to our 48th anniversary this month. It isn’t the flavor of broccoli that I dislike as I will eat the stems, but the texture of florets makes me gag. There are many of us who won’t eat it for that reason. Got any other stir fries?

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