Tofu Asparagus and Red Pepper Stir Fry with Quinoa
Elevate your weeknight dinner with this vibrant Tofu Asparagus and Red Pepper Stir Fry with Quinoa, a colorful medley of flavors and textures that's both nutritious and satisfying. Featuring golden, crispy cubes of extra-firm tofu paired with tender asparagus and sweet red bell peppers, this stir-fry is brought to life with fragrant garlic, fresh ginger, and a savory soy-sesame sauce. Served over a fluffy bed of protein-packed quinoa, this quick-cooking recipe combines wholesome plant-based ingredients with bold Asian-inspired flavors. Perfect for busy days, with just 10 minutes of prep and 25 minutes cook time, this dish is a healthy, gluten-free, and delicious meal that’s sure to impress. Garnish with green onions and sesame seeds for a striking presentation and a hint of crunch.
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 1 cup Quinoa
- 2 cups Vegetable broth or water
- 1 bunch Asparagus
- 1 large Red bell pepper
- 3 cloves Garlic
- 1 inch piece Fresh ginger
- 3 tbsp Soy sauce (low-sodium)
- 2 tsp Sesame oil
- 1 tbsp Cornstarch
- 2 tbsp Water (for cornstarch slurry)
- 2 tbsp Vegetable oil
- 2 stalks Green onions
- 1 tbsp Sesame seeds
- 0.25 tsp Salt
- 0.25 tsp Black pepper
Instructions
Press the tofu for 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
Rinse quinoa under cold water. Combine it with 2 cups of vegetable broth or water in a medium saucepan. Bring to a boil, reduce heat to low, cover, and cook for 15 minutes or until all the liquid is absorbed. Fluff with a fork and set aside.
Trim the tough ends from the asparagus and cut it into 2-inch pieces. Deseed and slice the red bell pepper into thin strips. Mince the garlic and grate the ginger.
In a small bowl, mix the soy sauce and sesame oil. In another small bowl, dissolve the cornstarch in 2 tablespoons of water to create a slurry. Set both aside.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for 4-5 minutes on each side until golden and crisp. Remove tofu from the skillet and set aside.
Add the remaining tablespoon of vegetable oil to the skillet. Add minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.
Add the asparagus and red bell pepper to the skillet. Stir fry for 5-7 minutes until the vegetables are tender but still crisp.
Return the tofu to the skillet. Pour in the soy sauce mixture and stir to coat. Add the cornstarch slurry and stir until the sauce thickens slightly, about 1-2 minutes.
Season with salt and black pepper to taste. Remove from heat.
Serve the stir fry over a bed of cooked quinoa. Garnish with sliced green onions and sesame seeds before serving.
Nutrition Facts
Calories |
1907 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.3 g | 134% | |
| Saturated Fat | 13.5 g | 68% | |
| Polyunsaturated Fat | 30.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5241 mg | 228% | |
| Total Carbohydrate | 153.1 g | 56% | |
| Dietary Fiber | 24.1 g | 86% | |
| Total Sugars | 18.6 g | ||
| Protein | 103.0 g | 206% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2901 mg | 223% | |
| Iron | 27.0 mg | 150% | |
| Potassium | 3095 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
