Spicy Tofu and Quinoa Stir-fry

Large spicy tofu and quinoa stir fry

This simple recipe is packed full of flavour and only takes 30 minutes to cook!


Spicy Tofu and Quinoa Stir-fry
Large spicy tofu and quinoa stir fry

Summary

  • serves
    1
  • kcal per serving
    554
  • cooking time
    30 mins
  • prep time
    5 mins
  • fat percentage
    2.6%
  • fat per serving
    16.5g
  • saturates per serving
    2.3g
  • carbohydrate per serving
    71g
  • sugar per serving
    15.2g
  • fibre per serving
    13.7g
  • protein per serving
    32g
  • salt per serving
    0.9g
  • vegetarian
    Yes
  • vegan
    Yes
  • gluten free
    Yes
  • lactose free
    Yes
  • Ingredients

  • 2 tsps Honea or golden syrup
  • 1 spring onion, cleaned, root removed and sliced
  • fresh parsley, to serve (optional)
  • 5g toasted flaked almonds
  • 0.25 tsps sesame seeds
  • 1 tbsp rice wine vinegar
  • 0.5 tsps dry chilli flakes or 1 small red chilli, deseeded and finely diced
  • 3 tsps gluten free soy sauce
  • 245g (1 red portion pot) cooked quinoa
  • 100g cauliflower florets
  • 100g broccoli florets
  • 150g firm tofu
  • Instructions

    1.

    Preheat oven to 200C, 400F, gas Mark 6

    2.

    Cut the tofu into 2cm cubes. Place in a bowl add the chilli flakes or fresh chilli and 1tsp Honea and 1tsp of soy sauce, gently stir until the tofu is coated in the spice mix. Place on a baking sheet and bake for 20 - 25 minutes, until tofu has crisped up - keep an eye on it so that it does not burn, turning occasionally.

    3.

    While tofu is baking, heat a pan of water until boiling then add the broccoli and cauliflower florets - cook for 3-4 minutes, then drain and set aside.

    4.

    In a small bowl mix together the remaining soy sauce, rice wine vinegar, sliced spring onion and Honea.

    5.

    Once the tofu is cooked, heat a frying pan over medium-high heat. Add the broccoli, cauliflower, tofu and quinoa and cook for 2 - 3 minutes until warm. Add sauce, toss to coat and cook for another 1 - 2 minutes. Add sesame seeds and stir then serve straight away.

    6.

    To serve place in a warmed bowl and sprinkle over the toasted sliced almonds and a little fresh parsley (optional)

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