Stir Fried Quinoa With Vegetables And Tofu Food

STIR-FRIED QUINOA WITH VEGETABLES AND TOFU

Steps:

• Place the tofu slices on paper towels. Place another paper towel on top, and prepare the remaining ingredients. Cut the tofu slices into 1/2-inch dice. Meanwhile, bring a medium pot of water to a boil, and add the broccoli. Boil one minute, and transfer at once to a bowl of ice water. Drain and dry on paper towels.
• In a small bowl or measuring cup, combine the soy sauce, fish sauce and sesame oil. Combine the garlic and ginger in another small bowl. Have all the ingredients within easy reach of your pan.
• Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in a tablespoon of the oil by adding it to the sides of the pan and tilting the pan. Add the tofu. Reduce the heat to medium, and stir-fry one to two minutes until it begins to brown. Add the garlic and ginger, and stir-fry for no more than 10 seconds. Add the pepper and bok choy, and stir-fry for one minute. Add the broccoli, and stir-fry for one minute.
• Swirl in the remaining oil, and add the scallions, quinoa and the soy sauce mixture. Stir-fry, scooping the ingredients up from the bottom of the wok, for about one minute until heated through and fragrant. Serve at once.

VEGETABLE AND TOFU STIR-FRY

Steps:

• In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown
• Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
• In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.

STIR-FRIED CABBAGE, TOFU AND RED PEPPER

Steps:

• Cut the tofu into dominoes and drain between paper towels. In a small bowl or measuring cup combine the stock, 1 tablespoon of the soy sauce, the sugar, rice wine or sherry, and the sesame oil. Remove 1 tablespoon to a small bowl and stir in the cornstarch. Stir until it has dissolved. Have all the ingredients within arm's length of your pan.
• Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu and stir-fry until golden, about 3 minutes. Add 1 tablespoon soy sauce (or to taste), toss together for a few seconds, and transfer to a plate.
• Swirl in the remaining oil, add the garlic and ginger to the wok and stir-fry for no more than 10 seconds. Add the red pepper and stir-fry for 1 minute, or until it begins to soften, and add the cabbage and walnuts. Stir-fry for 1 minute, add salt and pepper to taste, and stir-fry for another 1 to 2 minutes, until crisp-tender. Return the tofu to the wok, stir in the walnuts and the stock/soy sauce mixture and stir-fry for another minute, until it has just about evaporated. Stir in the cornstarch mixture and stir-fry until the ingredients are lightly glazed. Remove from the heat and serve with quinoa or rice.

20 BEST VEGETARIAN STIR FRY RECIPES

Steps:

• Get all ingredients ready and in one place. Thaw the frozen veggies (with a microwave or by taking them out of the freezer early enough).
• Chopping time: chop the snow peas, baby corn and onion. Dice the garlic and ginger.
• For the sauce: grab a large bowl and chuck in the peanut butter, soy sauce, sweet chilli sauce, water, syrup. Mix well with a spoon 'til it's a nice and creamy sauce. Optionally, throw in the lemon grass.
• Cook the noodles so you have them at hand when the stir-fry comes together. When ready, drain and rinse under cold water (they'll stick together less).
• In a wok or large pan heat the oil until it starts smoking.
• Add the garlic, ginger, onion, sugar snaps and baby corn
• Around 40 seconds later add the thawed veggies. (If you just use fresh veg, throw in everything at once).
• Stir it well for about 4-5 minutes.
• Reduce the heat a little and add the sauce and noodles. It'll quickly begin to boil.
• Make sure it's all nice and creamy. Add a little more water, if not!
• Add some peanuts
• Let it simmer for another 3-5 minutes.
• Fish out the lemon grass before serving (it's only for the flavour, not for eating!!)
• Done!

QUINOA WITH STIR-FRIED WINTER VEG

Steps:

• Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a wok or large pan, then add the garlic and quickly fry for 1 min. Throw in the carrots, leeks and broccoli, then stir-fry for 2 mins until everything is glistening.
• Add the sundried tomatoes, mix together the stock and tomato purée, then add to the pan. Cover, then cook for 3 mins. Drain the quinoa, then toss in the remaining oil and the lemon juice. Divide between warm plates and spoon the vegetables on top.

QUINOA VEGETABLE STIR-FRY

Steps:

• Stir vegetable broth and quinoa together in a saucepan over medium-high heat. Bring to a boil, cover, and reduce heat to a simmer. Cook until the liquid has been absorbed, about 15 minutes. Remove from heat and let cool. Refrigerate quinoa until cold, about 2 hours.
• Heat olive oil and sesame oil in a large skillet over medium-low heat. Add carrots and green onions; cover and cook until tender, about 8 minutes. Stir in garlic and cook for 1 minute. Add cooked quinoa and peas, and cook until heated through, 5 to 6 minutes. Push quinoa mixture to the sides of the skillet. Add eggs and stir until cooked, 2 to 3 minutes. Stir quinoa mixture back in. Pour in soy sauce and cook until just heated, about 1 minute. Add sea salt.

TERIYAKI QUINOA BOWL

Steps:

• Preheat oven to 400 F. Cut the tofu into cubes, slabs or triangles and place in a mixing bowl. Add 2 tbsp of soy sauce or gluten-free tamari and a pinch of black pepper. Place the tofu on a silicone mat or parchment paper lined baking tray and bake for 25-25 minutes until browned and crispy.
• Cook the quinoa according to package directions or just bring 2 cups of water to a boil, add 1 cup of uncooked quinoa, cover, reduce to a light simmer and cook for 15 minutes. Remove from heat and let sit for 5 minutes. Remove lid and fluff with a fork.
• To make the teriyaki sauce, add all of the ingredients to a small saucepan and bring to a very light boil over medium-high heat, stirring frequently until it thickens. This can take anywhere form 5-10 minutes. It should be thick and syrupy when it's done.
• Heat 1/2 tsp of olive oil in a non-stick pan then add the sliced mushrooms and peas. Cook over high-heat, stirring often, until the mushrooms are browning and the peas are slightly tender but still crunchy, about 6-7 minutes.
• Either add the broccoli to the stir fry with the peas and mushrooms or steam lightly stovetop for 5 minutes until bright green and tender but not soggy.
• To assemble the bowls, divide the quinoa, stir-fried peas and mushrooms, avocado, broccoli, carrot and tofu amongst 4 bowls or containers. Drizzle each bowl with an equal amount of the teriyaki sauce. Top with sesame seeds and green onion and serve right away.

PEANUT SAUCE VEGETABLE STIR FRY WITH TOFU

Steps:

• In a small bowl, combine peanut butter, hot water, vinegar, soy sauce, and cayenne pepper. (Don't worry if sauce is not entirely blended; heat will melt the peanut butter into a smooth texture when added to wok.).
• Heat oil in large skillet or wok over medium-high heat. Sauté broccoli, pepper, mushrooms, and tofu for 5 minutes.
• Pour peanut sauce over vegetable-tofu mix. Simmer for 3-5 minutes, or until vegetables are tender and crisp.
• Serve over rice, and enjoy!

STIR FRY OF QUINOA AND VEGETABLES

Steps:

• Heat the olive oil in a large skillet. Add the carrot, bell peppers, and celery and saute for 5 minutes or until tender but still crisp. Stir in the garlic, black beans and quinoa and cook until for a few minutes or until heated up. Season to taste with salt and pepper. Remove skillet from the heat and stir in pecans and mint.

QUINOA VEGETABLE STIR-FRY

Steps:

• Cook the quinoa: place 1 cup quinoa (rinsed and drained) in a small saucepan with 1 1/2 cups water or vegetable broth. Bring to a light boil over medium-high heat. Then reduce heat to medium-low, cover, and simmer for 15-20 minutes.
• Meanwhile, thinly slice onion and bell pepper. Slice mushrooms. Cut asparagus into 1-2" pieces (woody ends removed).
• Add sesame oil* to a wok (or large skillet) over medium-high heat. When hot, carefully add onions. Cook onions for 3-4 minutes.
• Add bell pepper, mushrooms, asparagus, and peas. Stir and sauté for 6-7 minutes, stirring occasionally until crisp-tender.
• While vegetables are cooking, make the stir-fry sauce: Mince garlic and add all sauce ingredients to a small bowl and whisk to combine.
• Reduce heat to medium-low. Whisk the stir-fry sauce again, then add to pan. Stir well to thoroughly combine. Sauté for 2-3 minutes, stirring often, until sauce thickens.
• Assemble bowls with cooked quinoa and saucy stir-fry veggies. Serve with sesame seeds and/or more tamari if desired.

STIR FRIED QUINOA WITH VEGETABLES

Steps:

• Rinse the quinoa and add in into a pot with water with a little salt.
• Bring to a boil, reduce the heat, cover and cook for about 15 mis or until the water has been absorbed and the quinoa is cooked.
• In a separate pan heat oil and add chopped onion and sauté until slightly golden.Add the chopped jalapeño.
• Add crushed ginger and cook for half a minute and then add the mushrooms.
• Saute until the mushrooms are golden .
• Add the carrots along with some salt and cook for about 2-3 minutes.
• Add the peppers and mx well.Once the veggies are cooked add the quinoa.
• Mix well and check the seasoning.
• Garnish with chopped mint.