Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa

Randy Mayor; Lydia DeGaris-Pursell
Quinoa packs iron, fiber, and potassium into this meatless main dish.

Yield:

6 servings (serving size: 1 cup stir-fry and 1/2 cup quinoa)

Recipe from

Nutritional Information

Calories 273
Caloriesfromfat 29 %
Fat 8.8 g
Satfat 1.2 g
Monofat 2.9 g
Polyfat 3.8 g
Protein 11.9 g
Carbohydrate 38.7 g
Fiber 8.2 g
Cholesterol 0.0 mg
Iron 6.1 mg
Sodium 435 mg
Calcium 96 mg

Ingredients

Dressing:
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
Dash of crushed red pepper
Stir-fry:
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

Preparation

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.

Note:

March 2001