Your Recipe

Broccoli Tofu Stir Fry with Quinoa

Ingredient Amount Calories
Broccoli, raw 284g 97kcal
Quinoa 360g 432kcal
Garlic 3g 4kcal
Olive oil 28g 248kcal
Cornstarch 2.5g 10kcal
Soy sauce made from soy and wheat (shoyu), low sodium 75g 43kcal
Tofu, extra firm, prepared with nigari 397g 330kcal
Rice, wine 14.4g 19kcal
Sauce, hot chile, sriracha 15g 14kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 14 oz block extra firm tofu (*pressed if needed)
4 cups broccoli florets
2 tablespoons olive oil
1/4 cup low sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon hot sauce (I like chili garlic sauce or sriracha)
1 clove of garlic , grated
1 teaspoon arrowroot powder/corn starch
2 cups cooked quinoa or rice
Instructions
* if your tofu is still pretty soft/watery, you'll want to press it. To press it, simply place it on a paper towel-lined plate, top with another paper towel, and place something heavy (like a few cookbooks or a tea kettle/cast iron pan) on top of it. Allow the tofu to sit for at least 30 minutes. Once pressed, drain the water and cut the tofu into cubes.
Heat a skillet over medium heat. Once hot, add 1 tablespoon of oil, along with the broccoli and tofu. Add a splash of water + 1 tablespoon of soy sauce. Cover and let cook until hot, about 5 minutes. Stir again to combine.
In a separate bowl, combine the remaining ingredients. Whisk everything together until smooth. Pour the sauce of the tofu and broccoli and cook another 1 - 2 minutes until everything is coated and then serve immediate over quinoa or rice!
Notes
If you have the time, I recommend pressing the tofu. This will help it get more crispy when baked. To press the tofu, place a few paper towels on a large plate, place tofu block on top of towel and cover with a few more paper towels. Place something heavy (I use cookbooks or my tea kettle with water in it) on top of the tofu and let sit for 30 minutes. Then follow recipe as written.

Nutrition Facts
Portion Size 295 g | ml
Amount Per Portion 299
1251
kcal
kilojoules
% Daily Value *
Total Fat 14g 18%
Saturated Fat 2.1g 11%
Sodium 788mg 34%
Total Carbohydrate 28g 10%
Dietary Fiber 5.6g 20%
Sugar 3.4g
Protein 18g 35%
Vitamin D 0mcg 0%
Calcium 336mg 26%
Iron 4.3mg 24%
Potassium 590mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 26.848 mcg 3%
Thiamin [B1] 0.206 mg 17%
Riboflavin [B2] 0.284 mg 22%
Niacin [B3] 1.329 mg 8%
Pantothenic acid [B5] 1.343 mg 27%
Vitamin B6 0.374 mg 22%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 100.56 mcg 0%
Vitamin C 64.575 mg 72%
Vitamin D 0 mcg 0%
Vitamin E 2.396 mg 16%
Vitamin K 79.551 mcg 66%
Betaine 7.245 mg 0%
Choline 72.915 mg 13%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 27.8 g 10%
Sugars 3.4 g 7%
Dietary fiber 5.6 g 20%
Carbohydrate 24.1 g 0%
Net carbs 24.5g
Aminoacids
Nutrient Amount DV
Alanine 0.804 g 0%
Arginine 1.323 g 0%
Aspartic acid 1.805 g 0%
Cysteine 0.11 g 0%
Glutamic acid 3.113 g 0%
Glycine 0.741 g 0%
Histidine 0.436 g 0%
Isoleucine 0.762 g 0%
Leucine 1.239 g 0%
Lysine 0.883 g 0%
Methionine 0.253 g 0%
Phenylalanine 0.793 g 0%
Proline 1.028 g 0%
Serine 0.917 g 0%
Threonine 0.702 g 0%
Tryptophan 0.205 g 0%
Tyrosine 0.53 g 0%
Valine 0.838 g 0%
Minerals
Nutrient Amount DV
Calcium 336.48 mg 26%
Copper 0.41 mg 46%
Fluoride 0 mcg 0%
Iron 4.26 mg 24%
Magnesium 121.21 mg 29%
Manganese 1.59 mg 69%
Phosphorus 328.12 mg 26%
Potassium 590.22 mg 13%
Selenium 17.48 mcg 32%
Sodium 788.37 mg 34%
Zinc 2.5 mg 23%
Other
Nutrient Amount DV
Water 229.973 g 0%
Ash 4.646 g 0%