Tofu Quinoa Fried Rice

Tofu Quinoa Fried Rice

Blood Sugar: 5Servings: 4Preparation Time: 30minMeal Category: Dinner
Micronutrients:CalciumVitamin AFolate

Macronutrients per 100g

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

Ingredients

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

Preparation

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.

Micronutrients % of RDI

Iron
2% of RDI
Magnesium
28% of RDI
Vitamin C
26% of RDI
Omega 3
3% of RDI
Vitamin A
74% of RDI
Calcium
11% of RDI
Folate
35% of RDI

Good to know

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.

How to Prepare

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.

Good to Know

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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