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September 28, 2014

by Alyssa Rimmer

Tofu & Broccoli Quinoa Stir-Fry

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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.

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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.

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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.

Facebook logoTwitter logoPinterest logoVegetarian 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.

Vegetarian Quinoa Stir-Fry

It’s a fun way to spice up your weeknight meals with little effort and minimal ingredients.
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4 Servings
Calories 233kcal
Author Alyssa Rimmer
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Facebook logoTwitter logoPinterest logoTofu & Broccoli Vegetarian Quinoa Stir-Fry
5 from 2 votes



  • Preheat oven to 400 degrees F.
  • 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.
  • While tofu is baking, steam the broccoli florets. Place the florets in a steamer basket and steam until just tender. Remove from heat.
  • Whisk together the soy sauce, sesame oil, hot sauce, rice vinegar and scallions. Set aside.
  • 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.
  • Remove the stir-fry from the heat and transfer to bowls.
  • Enjoy immediately!


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.


Calories: 233kcal | Carbohydrates: 29g | Protein: 15g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 6mg | Sodium: 779mg | Potassium: 563mg | Fiber: 4g | Sugar: 5g | Vitamin A: 520IU | Vitamin C: 64.5mg | Calcium: 251mg | Iron: 2.2mg


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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

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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!

    • Absolutely! And nope, you can just saute the tempeh instead of baking it; it will actually probably be faster. Excited to hear how it goes for you!

  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

    • Absolutely!! I’ll definitely incorporate more tofu on the blog as I’m eating it more of myself lately too 🙂 Good luck with exams sweetie!! xo

  3. […] Quinoa Stir Fry Stir Fries are so great for busy nights. I’ve never made this one before but I thought I’d give it a try. I might use brown rice instead of quinoa. […]

  4. […] a staple in our weeknight meal planning – it's easy, flavorful, #vegan and #glutenfree! Read More (adsbygoogle = window.adsbygoogle || […]

  5. 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

  6. 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.

  7. 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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