https://www.cutoutandkeep.net/projects/broccoli-and-smoked-tofu-with-quinoa • Posted by Octopus Publishing
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
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
Cook the quinoa with the measured water and salt as described below.
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.
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