Spicy Tofu and Quinoa Stir-fry

Large spicy tofu and quinoa stir fry

This simple recipe is packed full of flavour and only takes 30 minutes to cook!


Large spicy tofu and quinoa stir fry

Method

1.

Preheat oven to 200C, 400F, gas Mark 6

2.

Cut the tofu into 2cm cubes. Place in a bowl add the chilli flakes or fresh chilli and 1tsp Honea and 1tsp of soy sauce, gently stir until the tofu is coated in the spice mix. Place on a baking sheet and bake for 20 - 25 minutes, until tofu has crisped up - keep an eye on it so that it does not burn, turning occasionally.

3.

While tofu is baking, heat a pan of water until boiling then add the broccoli and cauliflower florets - cook for 3-4 minutes, then drain and set aside.

4.

In a small bowl mix together the remaining soy sauce, rice wine vinegar, sliced spring onion and Honea.

5.

Once the tofu is cooked, heat a frying pan over medium-high heat. Add the broccoli, cauliflower, tofu and quinoa and cook for 2 - 3 minutes until warm. Add sauce, toss to coat and cook for another 1 - 2 minutes. Add sesame seeds and stir then serve straight away.

6.

To serve place in a warmed bowl and sprinkle over the toasted sliced almonds and a little fresh parsley (optional)

Ingredients

  • 150g firm tofu
  • 100g broccoli florets
  • 100g cauliflower florets
  • 245g (1 red portion pot) cooked quinoa
  • 3 tsps gluten free soy sauce
  • 0.5 tsps dry chilli flakes or 1 small red chilli, deseeded and finely diced
  • 1 tbsp rice wine vinegar
  • 0.25 tsps sesame seeds
  • 5g toasted flaked almonds
  • fresh parsley, to serve (optional)
  • 1 spring onion, cleaned, root removed and sliced
  • 2 tsps Honea or golden syrup
  • Method

    1.

    Preheat oven to 200C, 400F, gas Mark 6

    2.

    Cut the tofu into 2cm cubes. Place in a bowl add the chilli flakes or fresh chilli and 1tsp Honea and 1tsp of soy sauce, gently stir until the tofu is coated in the spice mix. Place on a baking sheet and bake for 20 - 25 minutes, until tofu has crisped up - keep an eye on it so that it does not burn, turning occasionally.

    3.

    While tofu is baking, heat a pan of water until boiling then add the broccoli and cauliflower florets - cook for 3-4 minutes, then drain and set aside.

    4.

    In a small bowl mix together the remaining soy sauce, rice wine vinegar, sliced spring onion and Honea.

    5.

    Once the tofu is cooked, heat a frying pan over medium-high heat. Add the broccoli, cauliflower, tofu and quinoa and cook for 2 - 3 minutes until warm. Add sauce, toss to coat and cook for another 1 - 2 minutes. Add sesame seeds and stir then serve straight away.

    6.

    To serve place in a warmed bowl and sprinkle over the toasted sliced almonds and a little fresh parsley (optional)

    Summary

  • serves
    1
  • kcal per serving
    554
  • cooking time
    30 mins
  • prep time
    5 mins
  • fat percentage
    2.6%
  • fat per serving
    16.5g
  • saturates per serving
    2.3g
  • carbohydrate per serving
    71g
  • sugar per serving
    15.2g
  • fibre per serving
    13.7g
  • protein per serving
    32g
  • salt per serving
    0.9g
  • gluten free
    Yes