QUINOA TOFU FRIED RICE

🥗 Ingredients

1. Quinoa -50 gm (¼ cup) 
2. Water- 90–100 ml (⅓–½ cup)
3. Tofu  -100 gm (¾ cup cubed)
4. Oil -1 tsp (5 ml)
5. Green chilli -1 sliced
6. Garlic- 1 tsp (chopped)
7. Small onion- ½ (≈50 g)
8. Spring onion whites -1 tbsp
9. Bell peppers -¼ cup(~45 g)
10. Carrot- ¼ cup (~30 g)
11. Broccoli- ¼ cup (~40 g)
12. Zucchini -¼ cup (~40 g)
13. Sweet corn- 2 tbsp (~30 g)
14. Salt – to taste
15. Black pepper -¼ tsp
16. Soy sauce - ½ tsp
17. Red chilli sauce - ½ tsp
18. Spring onion greens -1 tbsp
19. Sesame seeds - ½ tsp
    
    
    
    

👩‍🍳 Method

• Soak quinoa for 30 minutes → drain & rinse
• Cook quinoa with water + salt for 8-10 minutes , rest 5 min, fluff
• Pan-fry tofu with oil till lightly golden
• Add chilli, garlic, onion, vegetables → cook on high flame, for 3-4 minutes.
• Combine quinoa + tofu + seasoning → toss 1–2 min
• Garnish & serve hot

📝 Notes

• Tofu (100 g) makes this a high-protein meal
• Can replace with paneer (~50 g) (higher fat option)
• Always rinse quinoa well before cooking
• Soaking improves texture (optional but recommended)
• Use high flame for best stir-fry texture
• Works with 1 tsp oil using water stir-fry method
• Add a few drops of sesame oil at the end for extra aroma

🍽️ Nutritional Value (Approx)

• Calories: 375–385 kcal
• Protein: 20–21 gm
• Carbs: 39–40 gm
• Fat: 14–15 gm
• Fiber: 7–8 gm
  
  
  
  
  

Video Link for reference:- 
https://www.instagram.com/reel/DTIQIPkkleB/?igsh=bzE4ejB2bW8zcTJt