Broccoli Quinoa Stir Fry with Tamari Tofu

As I’ve mentioned before on the site, one of the most frequently asked question of someone that eats a plant based diet is “where do you get your protein?”. Without getting into the details of the oft-cited protein fallacy, I reply that protein is a macro-nutrient, and is not solely found in animal meat.

Source: Meatless Monday
Source: Meatless Monday

This  simple graphic from the Meatless Monday organization that shows you just a few plant based sources of protein.

This recipe swaps out traditional rice for quinoa, which is a complete protein, and also includes broccoli and sprouted tofu, a trifecta of plantiful protein.

Pressing your Tofu

Pressing your tofu will remove the excess water and allow for the marinade to absorb in better. I also think it enhances the texture. Another really great way to up the marinating effectiveness and texture is to freeze the block of tofu. You can then thaw it out and press it.
To press it, remove the tofu from the packaging, wrap it in paper towel or a tea towel, then add some weight on top of it and let it do it’s work for at lease 30 minutes. When I am not using my tofu express, I place the wrapped tofu under a cutting board and add 2 or 3 cans of beans or tomatoes to weigh it down.

Cubing the Tofu

Cube tofu into bite sized pieces by halving the tofu across the middle, then slicing each half to make four thin rectangles, cut each rectangle into four sticks then cut each stick into three.

Cubing Tofu

Brocoli Quinoa Stir Friy with Tamari Tofu
A trifecta of plant based protein, this stir fry swaps out rice for quinoa, and features broccoli and tofu.
Servings4 people
  1. Preheat the oven to 350 degrees
  2. In a medium sized mixing bowl toss the tofu cubes in 2 tablespoons of tamari and let marinate (can do this ahead of time and refrigerate, or just while preparing the rest of the meal).
  3. In a saucepan, bring the water and quinoa to boil, reduce heat to medium low and keep covered for 12 minutes, or until all of the water has absorbed. Remove from heat, fluff with a fork then cover the pan again and let it steam.
  4. Place a baking sheet in the oven with 2 tablespoons of coconut oil to melt the oil. After about 1 minute, carefully remove the pan, place the tofu in an even layer on the pan, and put back in the oven. Bake for 10 minutes, flip the tofu and bake for another 10 minutes.
  5. In a large sauté pan or wok, heat 1 tablespoon of coconut oil over medium heat and add onion. Sautee about 5 minutes, until onion begins to soften. Add in the garlic and stirring with the onions, cook for one minute. Toss in the broccoli and cook, stirring occasionally for 10-12 minutes, and the broccoli is bright green and starting to get tender.
  6. Add the quinoa to the sauté pan, and mix to combine ingredients thoroughly. Add 2 tablespoons of tamari and mix well.
  7. Remove the tofu and stir into the vegetables and quinoa. Once all the ingredients are well combined, serve and enjoy!

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