Tofu, Quinoa & Crunchy Veggie Stir-Fry
20 min 1 serving 610 kcal · 32 g proteinLevel: Beginner
The nutritionist's note
Perfect for supporting muscle mass without animal products.
Ingredients
1 serving
- quinoa80 g
- firm tofu100 g
- bell pepper50 g
- zucchini50 g
- broccoli60 g
- vegetable oil5 g
- soy sauce1 tbsp · 10 g
- sesame seeds5 g
Method
- 1
Cook quinoa (80 g dry) in 160 ml water for 12 min.
- 2
Sauté firm tofu (100 g), diced, in oil (5 g).
- 3
Add bell pepper (50 g), zucchini (50 g), and broccoli (60 g), chopped.
- 4
Season with soy sauce (1 tbsp) and sesame seeds (5 g), then mix with the quinoa.
Nutrition facts
per serving
| Energy | 610 kcal |
|---|---|
| Protein | 32 g |
| Carbohydrates | 48 g |
| Fat | 30 g |
| Fibre | 8 g |
| Iron | 4.1 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- gluten
- soy
- sesame
Always check the labels of your products.
