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.
5.5g saturated fat
You Will Need
Cook the quinoa with the measured water and salt as
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.
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.
Cover the wok with a lid and steam for a couple of
minutes until the broccoli is still Þ rm but no longer raw.
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.
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