A delicious, high-protein vegan recipe with tofu, sweet potato, and quinoa that can be tweaked depending on what you have on hand. Feel free to throw in a few handfuls of your favorite veggies, or replace the tofu with tempeh or another veggie protein. Carnivores could use chicken, salmon, or beef, or serve as a side with grilled meat. Or add scrambled egg for a delicious breakfast stir-fry! Serve chilled for a yummy summer salad.
Ingredients
- ½ (12 ounce) package extra-firm tofu
- ¼ cup reduced-sodium soy sauce
- 1 tablespoon agave nectar
- 1 tablespoon Dijon mustard
- ½ teaspoon ground ginger
- ¼ teaspoon sesame oil
- 1 pinch cayenne powder, or to taste
- 1 cup water
- ½ cup uncooked quinoa
- 1 sweet potato, peeled and cubed, or more to taste
- 1 onion, chopped
- 2 tablespoons peanut oil
Directions
Step 1
Layer 2 folded dish towels on a cutting board and place tofu on top. Place 2 more folded dish towels and a heavy book on top. Press tofu for 5 to 10 minutes or longer. Cut into bite-sized cubes.
Step 2
Heat a large nonstick pan over medium heat. Add tofu and dry-fry until golden on 1 side, about 5 minutes. Flip and cook until golden on the other side, about 5 minutes more.
Step 3
While tofu is frying, whisk soy sauce, agave nectar, Dijon mustard, ginger, sesame oil, and cayenne pepper together in a bowl. Stir in the fried tofu, coating thoroughly in the marinade. Cover the bowl and refrigerate about 30 minutes or longer.
Step 4
Combine water and quinoa in a small saucepan and bring to a boil. Reduce heat to medium and simmer until quinoa is fluffy and water has been absorbed, 13 to 15 minutes. Monitor the quinoa while it cooks; add extra water if necessary.
Step 5
While quinoa is cooking, place sweet potatoes in a small saucepan and cover with 1 or 2 inches of water. Bring to a boil and cook for 3 minutes. Drain.
Step 6
Combine cooked quinoa, tofu and marinade, cooked sweet potatoes, onion, and peanut oil in a large frying pan over medium-high heat. Cook, stirring constantly, until onion is soft, 3 to 4 minutes.
Cook’s Notes:
You can use liquid aminos in place of soy sauce; 1/2 teaspoon dry mustard in place of the Dijon; chili powder in place of the cayenne, and maple syrup or honey (for a non-vegan recipe) in place of the agave. If you prefer, you can also substitute a red onion for the white onion.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 2 | |
Calories 503 | |
% Daily Value * | |
Total Fat21g | 27% |
Saturated Fat3g | 17% |
Sodium1302mg | 57% |
Total Carbohydrate65g | 24% |
Dietary Fiber8g | 28% |
Total Sugars16g | |
Protein17g | |
Vitamin C10mg | 51% |
Calcium369mg | 28% |
Iron8mg | 43% |
Potassium792mg | 17% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
Leave feedback about this