$ $ $ $ $
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25 mins

Itsu 20-minute Suppers
Full of goodness, flavour and texture, this recipe makes a substantial, protein-rich vegetarian bowl. The broccoli and tofu are quickly stir-fried with ginger, chilli and soy-coated pumpkin and sunflower seeds for extra crunch, then tossed through a mound of steaming quinoa.

Serves 2
643 calories
5.5g saturated fat

Posted by Octopus Publishing Published See Octopus Publishing's 53 projects » © 2023 Blanche Vaughan / Mitchell Beazley · Reproduced with permission.
  • Step 1

    Cook the quinoa with the measured water and salt as
    described below.

  • Step 2

    While the quinoa is cooking, heat 2 tablespoons of the oil
    in a wok until smoking hot. Pat the tofu dry with kitchen
    paper, add to the wok and fry over a high heat, turning
    and tossing, until the cubes are browned all over. Remove
    to a plate.

  • Step 3

    Heat the remaining tablespoon of oil in the wok, add the
    garlic, chilli and ginger and stir-fry over a medium–high
    heat for a few seconds. Add the pumpkin and sunflower
    seeds and fry for a few more seconds before adding the
    broccoli and 2 tablespoons of the soy sauce.

  • Step 4

    Cover the wok with a lid and steam for a couple of
    minutes until the broccoli is still Þ rm but no longer raw.

  • Step 5

    When the quinoa is ready, drain in a sieve to remove any
    excess water. Remove the wok from the heat and add the
    quinoa with the remaining soy sauce and the sesame oil.
    Toss well before serving.

  • Step 6

    Serves 2
    154 calories
    0.3g saturated fat

    100g (3 ½ oz) uncooked quinoa
    200ml (7fl oz) water
    ½ tsp salt

    1. Put the quinoa in a saucepan with
    the measured water and salt and
    bring to the boil.

    2. Reduce the heat to low, cover with
    a lid and cook for 10–12 minutes
    until just tender

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