Tofu and quinoa stir-fry
Serves: 4
Time to make: 20 mins
Total cost: $13.00 / $3.25 per serve
(at time of publication)
Ingredients
- 2 cups chopped pumpkin, cut in 2cm cubes
- 2 carrots, finely sliced
- 2 tablespoons oil
- 1 large onion
- 1 tablespoon finely chopped ginger or ginger purée
- 3 cloves garlic, finely chopped or crushed
- 2 tablespoons honey
- 600g pack firm tofu
- 2 teaspoons turmeric
- 3 cups cooked quinoa
- 1 cup frozen peas
- 1 red capsicum, finely diced
- ½ teaspoon salt
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Instructions
1 Heat oven to 180°C. In a baking dish, toss pumpkin and carrot in 1 tablespoon oil and bake for 20 minutes or until soft.
2 In a pot, gently fry the onion, ginger, garlic and honey in the remaining oil for 5 minutes or until soft. Crumble the tofu into the pot and stir for a couple of minutes. Sprinkle the turmeric on top and stir in.
3 Add quinoa, pumpkin, carrot and remaining ingredients.
4 Stir well and cook for around 5 minutes until everything is heated through, but not overcooked.
Serving suggestion
This meal tastes amazing served with hummus!
Variations
- Make it gluten free: Check turmeric and tofu are gluten free.
- Use date purée instead of honey if you prefer.
Nutrition Info (per serve)
-
Calories 414cal
-
Kilojoules 1730kJ
-
Protein 21g
-
Total fat 17g
-
–Saturated fat 3g
-
Carbohydrates 40g
-
–Sugars 16g
-
Dietary fibre 10g
-
Sodium 280mg
-
Calcium 220mg
-
Iron 11.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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