Quinoa with Tofu and Garden Veggies
Quinoa with Tofu and Garden Veggies combines fluffy quinoa with garlicky sautéed broccoli, mushrooms, spinach, and crisp-edged tofu for a balanced bite of nutty grains and tender vegetables. The mix of textures and umami-rich depth makes it a satisfying plant-based side or light main, perfect for weeknight dinners or meal prep lunches.
- Prep10 mins
- Cook25 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quinoa with Tofu and Garden Veggies, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 26 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 57
- Heart Health
- 79
- Metabolic
- 53
- Digestive
- 37
- Inflammatory
- 46
- Performance
- 55
- General Wellness
- 1
In a medium saucepan, bring 1 cup vegetable stock to a boil. Stir in the quinoa and lower the heat to low. Cover and simmer for 20 minutes.
- 2
While the quinoa cooks, heat olive oil in a skillet over medium heat. Add the garlic, broccoli florets, and tofu. Stir for 1 minute, then cover and steam over low heat for 2 minutes. Stir in 1/4 cup vegetable broth, mushrooms, and spinach. Cover and cook over medium heat until the mushrooms are tender and the spinach is wilted, about 3 minutes.
- 3
Stir the vegetable and tofu mixture into the cooked quinoa. Cover and let it sit for 10 minutes before serving.
- Calories 335.86 kcal Moderate 17%
- Protein 16.42 g Good Source 33%
- Carbohydrate 45.29 g 16%
- Total Fat 9.87 g Moderate 13%
- Saturated Fat 1.24 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.63 mg Low Source 1%
- Sodium 466.17 mg High 20%
- Dietary Fiber 7.5 g Good Source 27%
- Total Sugars 2.62 g --
- Added Sugars 0.57 g Low Source 1%
- Calcium 141.73 mg Moderate 11%
- Iron 5.24 mg Good Source 29%
- Potassium 628.56 mg Moderate 13%
- Vitamin A 135.19 mcg Moderate 15%
- Vitamin C 1.49 mg Low Source 2%
- Vitamin D 0.04 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Garlic 🧄
About This Recipe
Quinoa with Tofu and Garden Veggies is made with 8 ingredients and serves 2. It takes about 35 mins and is rated easy. Key ingredients include Broccoli Florets, Chopped Spinach, Firm Tofu, and Minced Garlic. Each serving provides about 335.86 kcal, and is a good source of protein.
Recipe Questions
- What is Quinoa with Tofu and Garden Veggies made of?
- The main ingredients are Broccoli Florets, Chopped Spinach, Firm Tofu, Minced Garlic, Olive Oil. The full list of 8 is above.
- How long does it take to make Quinoa with Tofu and Garden Veggies?
- About 35 mins in total: 10 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 335.86 kcal. The full nutrition breakdown is above.
- Is Quinoa with Tofu and Garden Veggies easy to make?
- This recipe is rated easy, with 8 ingredients and 3 steps.
- Is Quinoa with Tofu and Garden Veggies healthy?
- Quinoa with Tofu and Garden Veggies has an easyChef Pro health score of 56/100. Per serving, it provides 335.86 calories and 16.42 g of protein, or 33% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: sodium at 466.17 mg (20% of the Daily Value) and saturated fat at 1.24 g (6% of the Daily Value). It contains Soy and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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