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Sesame Quinoa with Tofu

Yield 4 servings (serving size: 1 cup)
The water-packed, extra-firm tofu in this recipe stands up to sautéing.

Ingredients

  • 8 ounces extra-firm tofu, drained
  • 1 teaspoon olive oil
  • 1 tablespoon sesame seeds
  • 1 cup uncooked quinoa
  • 1 1/2 cups Vegetable Stock or water
  • 1/4 teaspoon salt
  • 1/2 cup chopped green onions
  • 1 tablespoon low-sodium soy sauce
  • 1/8 teaspoon black pepper

Nutrition Information

  • calories 274
  • caloriesfromfat 32 %
  • fat 9.7 g
  • satfat 1.3 g
  • monofat 3 g
  • polyfat 4.4 g
  • protein 15.2 g
  • carbohydrate 34.3 g
  • fiber 4.7 g
  • cholesterol 0.0 mg
  • iron 10.4 mg
  • sodium 300 mg
  • calcium 438 mg

How to Make It

  1. Place tofu on several layers of heavy-duty paper towels; let stand 20 minutes. Cut into 1/2-inch cubes.

  2. Heat oil in a medium saucepan over medium heat. Add tofu and seeds; sauté 3 minutes. Remove tofu mixture from pan. Add quinoa to pan; cook 3 minutes, stirring frequently. Add stock and salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Place in a large bowl. Add tofu mixture, green onions, soy sauce, and pepper; toss.

  3. Totals include Vegetable Stock.