Broccoli & Smoked Tofu With Quinoa

Itsu 20-minute Suppers

Posted by Octopus Publishing

About

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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You Will Need (13 things)

  • 100 g Uncooked Quinoa
  • 200 ml Water
  • ½ tsp Salt
  • 3 tbsp Vegetable Oil
  • 200 g Smoked Tofu , cut into 1cm cubes
  • 1 Garlic clove, thinly sliced
  • 1 Hot red Chilli , deseeded and finely chopped
  • A thumb-sized piece of fresh root Ginger (about 20g/ ¾ oz), peeled and finely chopped
  • 1 tbsp Pumpkin Seeds
  • 1 tbsp Sunflower Seeds
  • 150 g Tenderstem Broccoli
  • 3 tbsp Soy Sauce
  • 2 tbsp Toasted Sesame Oil

Steps (6 steps, 25 minutes)

  1. 1

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

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 6

    Quinoa
    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