Asian quinoa stir-fry

Ingredients

• 100 gmixed-colour quinoa
• 150 gwater
• 200 gpepper
• 200 gtofu
• 200 gcourgette
• 1 clovegarlic
• 1 tspgarlic oil
• to tastelemongrass
• to tastecoriander
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Cook the quinoa

   Rinse the quinoa, then cook it with a little salt in a pan of water for about 8 minutes.

2. 2

   Add lemongrass

   Finely chop some lemongrass and add it to the quinoa.

3. 3

   Let it stand

   Take the pan off the heat, cover it and leave the quinoa to stand for a further 5 minutes.

4. 4

   Prepare the ingredients

   Meanwhile, finely chop the pepper, courgette, tofu and garlic. Heat the oil in a frying pan.

5. 5

   Brown the tofu

   Add the tofu, vegetables and seasonings to the pan and stir-fry over a high heat.

6. 6

   Cook for five minutes

   Let everything sizzle for 5 minutes, stirring from time to time.

7. 7

   Add the quinoa

   Remove the lemongrass from the quinoa, then add the quinoa to the frying pan.

8. 8

   Finish the stir-fry

   Cook everything over a medium heat for a further 5–7 minutes, stirring gently.

9. 9

   Season and serve

   Adjust the seasoning with salt, coriander and black pepper, then serve.

What is Asian quinoa stir-fry?

Quinoa comes from the Andes, while this dish takes its flavour cues from Asian-style stir-frying. It is a home-style combination rather than a traditional regional recipe.

Here, quinoa is cooked separately with lemongrass, then tossed with tofu, pepper and courgette. That keeps the grains distinct while giving them a fresh, aromatic note.

Nutrition and macros by portion

The nutrition label shows one serving as written: 348 calories, 21g protein, 40g carbs, 15g fat.

The quinoa supplies most of the carbohydrates, while the tofu contributes protein and some fat; the garlic oil adds further fat. Serve with extra non-starchy vegetables or a simple salad if you want to add more volume to the plate.

Why cook the quinoa separately?

Rinsing: Wash the quinoa before cooking to remove any surface residue. Follow the stated 8-minute simmer and 5-minute covered rest so the grains can finish absorbing moisture.

Lemongrass: It infuses the quinoa as it stands, then is removed before the grains go into the pan. Chop it finely so it is easy to lift out.

Get the stir-fry ready

Even pieces: Cut the tofu and vegetables into similarly sized pieces so they cook at a similar pace. Chop the garlic finely so it can distribute through the pan.

Hot pan: Heat the garlic oil before adding the ingredients. A lively sizzle helps the tofu and vegetables brown rather than simply warm through.

Watch the texture

Vegetables: The pepper and courgette should be cooked through but still retain some bite after the initial 5 minutes. Stir occasionally to help them cook evenly.

Quinoa: Once added, fry everything for another 5–7 minutes over medium heat. Stir gently so the grains heat through without being crushed.

Season at the end

Salt and pepper: The recipe seasons the quinoa lightly at the start and adjusts the finished dish at the end. Taste before adding more, especially if your tofu is already seasoned.

Coriander: Add it as part of the final seasoning. Its fresh flavour complements the lemongrass without needing a long cook.

Make it a meal

The quinoa and tofu make this a filling vegetarian main, with pepper and courgette adding colour and texture. Serve it on its own for lunch or alongside a simple vegetable salad.

For a more substantial meal, add another portion of vegetables on the side. Keep any extra seasoning separate so diners can adjust their own bowls.

Recipe notes & tips

• Rinse the quinoa thoroughly before cooking.
• Chop the lemongrass small enough to infuse the quinoa, but keep it easy to remove.
• Cut the tofu and vegetables into evenly sized pieces.
• Let the frying pan heat up before adding the tofu and vegetables.
• Stir from time to time during the first 5 minutes to help the ingredients brown evenly.
• Taste the finished stir-fry before adding the final salt and pepper.

Variations

• Use firm tofu: Pat it dry before cutting for a better chance of browning.
• Change the pepper: Use a different colour of pepper while keeping the stated amount.
• Add more coriander: Use extra at the end for a fresher herbal flavour.
• Adjust the lemongrass: Use less for a subtler aroma or more for a stronger infusion.
• Make it milder: Use less black pepper and season to taste at the table.

Common mistakes to avoid

• Skipping the rinse: Rinse the quinoa before cooking so the grains are clean.
• Leaving in the lemongrass: Remove it before adding the quinoa to the stir-fry.
• Crowding the pan: Use a pan large enough for the tofu and vegetables to cook in a reasonably even layer.
• Stirring constantly: Let the ingredients sit briefly between turns so they have a chance to brown.
• Overcooking the vegetables: Check them after the 5-minute sizzle and keep some bite in the courgette and pepper.
• Adding too much seasoning at once: Taste the finished dish and adjust gradually.

How to store

Cool leftovers promptly and keep them in a covered container in the fridge for up to 3 days. Reheat in a frying pan over a medium heat, stirring until piping hot; add a small splash of water if the quinoa seems dry.

Frequently asked questions