Asian-inspired Tofu Stir-fry with Quinoa
A delicious and heart-healthy recipe packed with soluble fiber, plant-based proteins, and healthy fats to support a diet aimed at lowering high cholesterol.
Ingredients
- 1 block of extra-firm tofu, cubed
- 1 cup quinoa, rinsed
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 cloves garlic, minced
- 1 tbsp ginger, grated
- 2 tbsp low-sodium soy sauce
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tsp maple syrup
- 1/4 cup chopped green onions
- 1/4 cup chopped cilantro
- 1 tbsp sesame seeds
Instructions
Cook quinoa according to package instructions.
In a large skillet, heat sesame oil over medium heat. Add tofu cubes and cook until golden brown on all sides. Remove tofu from skillet and set aside.
In the same skillet, add garlic, ginger, bell pepper, broccoli, and carrot. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
Add cooked quinoa and tofu back to the skillet. Stir in soy sauce, rice vinegar, and maple syrup. Cook for another 2-3 minutes.
Remove from heat and garnish with green onions, cilantro, and sesame seeds. Serve hot and enjoy!
Estimated Nutrition
Per serving
| Calories | 350 |
| Protein (g) | 20 |
| Carbs (g) | 35 |
| Fiber (g) | 8 |
| Sugar (g) | 4 |
| Saturated fat (g) | 2 |
| Trans fat (g) | 0 |
| Sodium (mg) | 500 |
| Cholesterol | 0 |