Quinoa and tofu stir fry

Quinoa, Tofu and Vegetable Stir Fry

9 January 2023

This simple quinoa and tofu recipe is a great addition to those following a plant-based diet and delivers complete protein and fibre.

Nutritional highlights

Quinoa is a wholegrain which means the carbohydrates are absorbed at a slower rate compared to more refined carbohydrates such as white pasta. Wholegrains typically provide our bodies with longer lasting energy and avoid our blood sugar levels spiking.

Quinoa also provides us with complete protein, fibre, manganese, iron and more! For food to be considered a complete protein source it has to provide us with all the essential amino acids.

Amino acids - the building blocks of the body and essential amino acids are those that our bodies can’t make.

Manganese - needed by the body to help activate and make certain enzymes in the body that are involved with chemical reactions such as breaking down food.

Iron - needed to create the part of the red blood cell that carry the oxygen around the body.

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Makes 4 servings

Preparation time: 15 minutes

Cooking time: 30 minutes

  • 120g uncooked quinoa
  • 200g tofu block, cut into cubes
  • 1 tbsp olive oil
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 3 cloves of garlic, finely sliced
  • 1cm fresh ginger, cut into thin pieces
  • 1 onion, sliced thin
  • 100g mushrooms, sliced
  • 2 carrots, sliced
  • 2 tbsp low salt soy sauce
  • 2 tsp sesame seeds


Cook the quinoa to the packet instructions.

Whilst making the quinoa add the olive oil to a pan or wok on a medium heat.

Add the garlic, ginger, onion, carrots, mushrooms, peppers and half the soy sauce. Cook until the vegetables are getting tender about 3-5 minutes.

Add the tofu and sprinkle with the remaining soy sauce then cover and reduce heat to low and simmer until the tofu is cooked which is about 8 minutes.

Add the quinoa to bowls and spoon over the stir fry on top and sprinkle over the sesame seeds to garnish.

Healthy tips/swaps

  • Not a fan of tofu? Swap for another meat-free alternative such as tempeh.
  • Add in your favourite vegetables such as broccoli, asparagus or baby sweetcorn.
  • 30g dried quinoa makes roughly 80g cooked quinoa.