Rating: 4 stars
11 Ratings
  • 5 star values: 2
  • 4 star values: 7
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 0

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

Recipe by Cooking Light March 2001


Credit: Randy Mayor; Lydia DeGaris-Pursell

Recipe Summary

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


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

273 calories; calories from fat 29%; fat 8.8g; saturated fat 1.2g; mono fat 2.9g; poly fat 3.8g; protein 11.9g; carbohydrates 38.7g; fiber 8.2g; iron 6.1mg; sodium 435mg; calcium 96mg.