Quick Tofu and Vegetable Stir-Fry

Quick Tofu and Vegetable Stir-Fry

This stir-fry is so delicious that all the family will love it. It's not about going vegetarian, it's about healthy eating!

4 servings
Preparation 20 min
Cooking 15 min

430 calories per serving 


Ingredients

1/4 cup wheat-free soy sauce   65 mL
4 tsp rice vinegar   20 mL
2 tsp sesame seed oil   10 mL
400 g firm regular 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
1 pinch salt [optional]   0.1 g
  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.

Nutrition Facts Table

Nutrition Facts

per 1 serving (440g)

Amount

% DV*

* DV = Daily Value

Calories

430

Fat

17 g

26 %

Saturated 2 g
+ Trans 0.1 g

10 %

Cholesterol

0 mg

Sodium

610 mg

25 %

Carbohydrate

50 g

17 %

Fibre

8 g

33 %

Sugars

3 g

Protein

24 g

Vitamin A

70 %

Vitamin C

30 %

Calcium

20 %

Iron

45 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

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

More info


This recipe is in the following categories: Rice/Grain | Soy | Vegetables | Main courses/Entrées | Halal | High Calcium | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Source of Omega-3 | Vegan | Vegetarian | Sauté/Stir Fry

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!