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
- 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 310.42 kcal Moderate
- Protein 15.0 g Good Source
- Carbs 40.55 g Moderate
- Total Fat 9.98 g Moderate
- Saturated Fat 0.99 g Low Source
- Trans Fat 0.0 g Low Source
- Cholesterol 0.0 mg Low Source
- Sodium 452.23 mg Moderate
- Fiber 7.68 g Good Source
- Sugar 1.2 g Low Source
- Added Sugar 0.0 g Low Source
- Calcium 207.93 mg Moderate
- Iron 5.38 mg Good Source
- Potassium 548.43 mg Moderate
- Vitamin A 17.23 mcg_rae Low Source
- Vitamin C 0.81 mg Low Source
- Vitamin D 0.11 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Garlic 🧄