Quick Tofu and Vegetable Stir-Fry

Quick Tofu and Vegetable Stir-Fry

4 servings
Preparation 20 min / Cooking 15 min
470 calories per serving 
Recipe Nutrition Info Reviews (0) My Notes

Ingredients

1/4 cup soy sauce, low-sodium   65 mL
4 tsp rice vinegar   20 mL
2 tsp sesame seed oil   10 mL
400 g firm tofu, cut into 2 cm cubes   2 cups
1 cup quinoa   170 g
1 onions, coarsely chopped   200 g
1 dried chili peppers, minced   0.4 g
2 tbsp canola oil   30 mL
2 cloves garlic, pressed  
500 g frozen vegetable mix  
2 tbsp gingerroot, grated   26 g
2 green onions/scallions, chopped [optional]   30 g
  salt to taste    
  ground pepper to taste    

Before you start

You will need a wok or frying pan.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. In a bowl or shallow dish, mix the soy sauce, rice vinegar and sesame seed oil. Pat-dry the tofu, then cut it into 2 cm cubes. Transfer the cubes to the bowl, mix well and let rest at room temperature for 20-30 min.
  2. During this time, cook the quinoa.
  3. Coarsely chop the onion and mince the chili pepper. Heat half of the canola oil in a skillet or wok over medium heat. Add the onion and sauté 2-3 min, taking care not to let it burn. Add the chili pepper and pressed garlic, then cook 1 min with stirring. Add the frozen vegetables taken directly from the freezer, and add salt and pepper to taste. Cook 6-7 min with occasional stirring until the vegetables are cooked al dente. Cover and cook an additional 2-3 min.
  4. Add the remaining canola oil to a small pan over high heat. Drain the tofu cubes, reserving the marinade, then add the cubes to the pan and sauté about 5 min, with occasional stirring, until they are golden-brown. Pour the reserved marinade and the tofu in the wok with the vegetables. Add the grated ginger and cook a few more minutes, with stirring. Adjust the seasoning.
  5. Sprinkle with the chopped scallions then serve the stir-fry and quinoa onto the warmed plates.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: servings
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

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Claims

Free :
Added Sugar
Source of :
Omega-3, Omega-6, Pantothenic Acid
Good source of :
Calcium, Selenium, Vitamin B2, Vitamin B6, Vitamin C
Excellent source of :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin E, Vitamin K, Zinc

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Nutrition Facts Table

Nutrition Facts

per 1 serving (360g)

Amount

% DV*

* DV = Daily Value

Calories

470

Fat

18 g

27 %

Saturated 2 g
+ Trans 0.1 g

10 %

Cholesterol

0 mg

Sodium

660 mg

27 %

Carbohydrate

57 g

19 %

Fibre

9 g

36 %

Sugars

3 g

Protein

25 g

Vitamin A

70 %

Vitamin C

30 %

Calcium

20 %

Iron

50 %

More info


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