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Randy Mayor; Lydia DeGaris-Pursell Photo by: Randy Mayor; Lydia DeGaris-Pursell

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

Quinoa packs iron, fiber, and potassium into this meatless main dish.

Cooking Light MARCH 2001

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

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.

Nutritional Information

Amount per serving
  • Calories: 273
  • Calories from fat: 29%
  • Fat: 8.8g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 3.8g
  • Protein: 11.9g
  • Carbohydrate: 38.7g
  • Fiber: 8.2g
  • Cholesterol: 0.0mg
  • Iron: 6.1mg
  • Sodium: 435mg
  • Calcium: 96mg
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Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa recipe

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