Quinoa packs iron, fiber, and potassium into this meatless main dish.
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
Dash of crushed red pepper
1 1/2 cups water
1 1/2 cups uncooked quinoa
1 tablespoon dark sesame oil
1 cup chopped onion
2 garlic cloves, minced
2 cups red bell pepper strips
2 cups sliced mushrooms
2 cups (1-inch) sliced asparagus (about 1 pound)
1/2 teaspoon salt
1 (12.3-ounce) package reduced-fat firm tofu, drained and cubed
2 tablespoons sesame seeds
How to Make It
To prepare dressing, combine first 4 ingredients in a small bowl; stir with a whisk. Set aside.
To prepare stir-fry, bring water to a boil in a small saucepan. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and garlic, and stir-fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir-fry 3 minutes. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.
I agree that I wouldn't make it for a special occasion, but the flavors were great, so...four stars! I made it without tofu but I feel the dressing proportions need to be tweaked anyway and I agree that the quinoa should cooked according to package instructions. All in all a relatively quick and very flavorful dish!
The quinoa and nutty sesame oil are great. I would definitely toast the sesame seeds before sprinkling on top next time. I loved the tofu and mushrooms, but would swap out the asparagus and bell pepper for different veggies - maybe snow peas and bamboo shoots?
This was delicious!! I stir fried the tofu for a bit before adding the vegetables, and I substituted broccoli for the mushrooms. This tastes great over quinoa! Wouldn't be nearly as good over rice.
It was also super fast and easy.
Will make again!
This is a great light meal. We made with whole wheat bulgar b/c we didn't have any quinoa and I'm not sure it made a positive or negative effect. I would for sure add the tofu before the veggies so it takes on more of the flavoring or even soak it in the dressing for a little while. Served with fresh fruit salad - blueberries, stawberries, pineapple and kiwi slices. Very colorful! My one-year-old who doesn't eat meat went to town on the tofu. We will be making this again!
I wouldn't say that this recipe is worthy of a special occasion but I would still give it 4 stars. It's super easy, has great texture, color and variety. I don't think that this recipe would be as good with brown rice. I used red quinoa which worked well.
Eat Well. Lose Weight. Live Healthy. Delicious and healthy recipes customized for you!