I blundered into this delicious mix of ingredients while trying to use up leftover vegetables in the fridge. Even friends who ‘don’t like vegetarian cooking’ have enjoyed it. I like the slightly bitter taste of unwashed quinoa (just check for unwanted debris before you use it), but most recipes call for rinsed quinoa.
Ingredients
- ¼ cup vegetable broth
- ½ cup uncooked quinoa
- 2 teaspoons olive oil
- 2 teaspoons minced garlic
- ½ cup broccoli florets
- ½ cup diced firm tofu
- ¼ cup sliced mushrooms
- 1 cup chopped fresh spinach
Directions
Step 1
In a medium saucepan, bring 1 cup vegetable stock to a boil. Stir in the quinoa and reduce heat to low. Cover and simmer for 20 minutes.
Step 2
While quinoa is cooking, heat olive oil in a skillet over medium heat. Add the garlic, broccoli florets, and tofu. Stir for a 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 soft and spinach is wilted, about 3 minutes.
Step 3
Stir the vegetable-tofu mixture into the cooked quinoa. Cover, and allow to sit for 10 minutes before serving.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 2 | |
Calories 282 | |
% Daily Value * | |
Total Fat11g | 14% |
Saturated Fat1g | 7% |
Sodium315mg | 14% |
Total Carbohydrate35g | 13% |
Dietary Fiber5g | 18% |
Total Sugars3g | |
Protein13g | |
Vitamin C26mg | 130% |
Calcium281mg | 22% |
Iron6mg | 34% |
Potassium520mg | 11% |
*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.
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source by allrecipe
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