Broccoli & Smoked Tofu With Quinoa
Extract from Itsu 20-minute Suppers • By Blanche Vaughan • Published by Mitchell Beazley
About
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
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Cheryl favorited Broccoli & Smoked Tofu With Quinoa
24 May 01:50
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Octopus Publishing published her project Broccoli & Smoked Tofu With Quinoa
13 May 09:00
You Will Need
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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
Quinoa
Serves 2
154 calories
0.3g saturated fat100g (3 ½ oz) uncooked quinoa
200ml (7fl oz) water
½ tsp salt1. 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
