Tofu Quinoa Fried Rice

Tofu Quinoa Fried Rice

Blutzucker: LowPortionen: 4Zubereitungszeit: 30minMahlzeit: Dinner
Mikronährstoffe:Vitamin AVitamin CIronFolateMagnesiumCalcium

Makronährstoffe pro 100g

Energy
75kcal
Sugar
2g
Fat
3g
Fiber
2g
Sat fat
0g
Protein
4g
Carbs
9g
Sodium
167mg

Zutaten

- 180g / 6.35oz soaked and rinsed Quinoa
- 1 tbsp Sesame oil
- 1-2 cm piece / 0.4-0.8 inch piece peeled and finely diced Ginger
- 1 clove finely diced Garlic
- 1 finely diced Onion
- 2 finely diced Carrots
- 1 head cut into small florets Broccoli
- 75g / 2.65oz Frozen green peas
- 300g / 10.58oz Firm tofu
- 0.5 tsp ground Turmeric
- 2 chopped Spring onions
- 2 tbsp Tamari

Zubereitung

1. Bring a saucepan of water to a boil. Add 180g / 6.35oz soaked and rinsed Quinoa and cook until tender.
2. Meanwhile, heat 1 tbsp Sesame oil in a large pan and add 1-2 cm / 0.4-0.8 inch piece peeled and finely diced Ginger, 1 finely diced Garlic clove, and 1 finely diced Onion. Cook until translucent.
3. Add 2 finely diced Carrots, 1 head Broccoli cut into small florets, and 75g / 2.65oz frozen green peas. Cook with the lid on for 5-10 minutes, stirring often.
4. Add 300g / 10.58oz firm Tofu and break it up with a spatula. Add 0.5 tsp ground Turmeric. Cook, stirring for a few minutes, then season with 2 tbsp Tamari.
5. Add the cooked Quinoa and mix with the Tofu and veggies for a few minutes.

Mikronährstoffe % des Tagesbedarfs

Iron
60% of RDI
Magnesium
65% of RDI
Vitamin C
30% of RDI
Omega 3
1% of RDI
Vitamin A
1% of RDI
Calcium
33% of RDI
Folate
51% of RDI

Gut zu wissen

Variations: Add edamame beans, swap the Quinoa for brown rice, use red cabbage, Asian greens, or pineapple. Optional toppings: 2 tsp chili/chili sauce and 2 tsp toasted sesame seeds.

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