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.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Press the tofu for 15 minutes to remove excess moisture, then cut it into 1-inch cubes.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Add the remaining tablespoon of vegetable oil to the skillet. Add minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.

Step 7

Add the asparagus and red bell pepper to the skillet. Stir fry for 5-7 minutes until the vegetables are tender but still crisp.

Step 8

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.

Step 9

Season with salt and black pepper to taste. Remove from heat.

Step 10

Serve the stir fry over a bed of cooked quinoa. Garnish with sliced green onions and sesame seeds before serving.

Nutrition Facts

Serving size	(1811.1g)

Amount per serving	% Daily Value*
Calories	1907.2

Total Fat 104.3g	0%
Saturated Fat 13.5g	0%
Polyunsaturated Fat 30.8g
Cholesterol 0mg	0%
Sodium 5241.0mg	0%
Total Carbohydrate 153.1g	0%
Dietary Fiber 24.1g	0%
Total Sugars 18.6g
Protein 103.0g	0%

Vitamin D 0IU	0%
Calcium 2901.3mg	0%
Iron 27.0mg	0%
Potassium 3094.6mg	0%

*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.

Source of Calories

Fat: 47.8%

Protein: 21.0%

Carbs: 31.2%