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.

Prep time: 15 minutes Cook time: PT20M Yields: 4 servings

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