This spring stir-fry is a colorful meal rich in plant-based protein. The tofu marinated in maple syrup and soy sauce adds a sweet-and-salty touch that pairs perfectly with seasonal vegetables. Served over quinoa, this simple and nourishing recipe makes a complete meal that our dietitians like to recommend as a quick option for weeknight dinners.
Ingredients
Marinated Tofu
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450 g (1 lb) firm tofu, broken into pieces with your hands
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15 ml (1 tbsp) cornstarch
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30 ml (2 tbsp) soy sauce (or tamari)
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15 ml (1 tbsp) maple syrup
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10 ml (2 tsp) toasted sesame oil
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1 garlic clove (5 ml / 1 tsp), chopped
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15 ml (1 tbsp) fresh ginger, grated
Quinoa
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160 ml (⅔ cup) dry quinoa, rinsed
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310 ml (1 ¼ cup) water
Vegetable Stir-Fry
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10 ml (2 tsp) canola oil (or olive oil)
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1 yellow onion, chopped
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1 package of 454 g asparagus, cut into pieces
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750 ml (3 cups) broccoli in small florets
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1 zucchini, cut into half-moons
- Pepper, to taste
- 2 green onions, chopped, for garnish (optional)
Preparation
- In a medium bowl, mix the tofu with the cornstarch. Then add the soy sauce, maple syrup, sesame oil, garlic, and ginger. Mix gently to coat well. Let marinate for 10 minutes.
- In a medium saucepan, add the quinoa and pour in the water. Bring to a boil over high heat, reduce to low heat, cover, and cook for 10 minutes. Remove from the heat and let rest for 5 minutes.
- In a large nonstick skillet, heat the oil over medium-high heat. Add the tofu and the onion and cook for 5 to 7 minutes, stirring until it is golden.
- Add the asparagus, broccoli, and zucchini. Cook for 4 to 5 minutes, stirring.
- Serve the vegetable and tofu stir-fry over the quinoa and sprinkle with green onions, if desired.
Notes
Keeps 4 days in the refrigerator in an airtight container, or 3 months in the freezer.
