Tofu & Quinoa Stir-fry

I’ve been trying to change my eating habits (a bit at a time) and so tonight when Colin & Logan were making mashed potatoes and sausage, I decided to try making something that would be considered a “clean eating recipe and it turned out better than I thought.

I was surprised at the amount of flavour in this dish, as it had minimal seasoning. I hope you all enjoy it as much as I did.


  • 1/2 a block of extra firm tofu – chopped into cubes
  • 1 small zucchini
  • 2 large white fresh mushrooms
  • 1 slice of red onion
  • 4-6 sliced grape tomatoes
  • 2 Tbsp extra virgin olive oil
  • 1 cup or more of baby spinach
  • 1 cup of quinoa
  • 2 cups water
  • 2 Tbsps of soya sauce
  • salt & pepper to taste
  • 2-3 fresh basil leaves


  1. In a medium pot pour water and quinoa in and heat on high until boiled – then put lid on the pot and reduce heat to medium low – leave for 15mins.
  2. While quinoa is cooking chop all vegetables & tofu.
  3. In a large skillet on med to high heat add olive oil, onion and tofu. Cook for a few minutes and then add the zucchini and mushrooms.
  4. Once Tofu and the zucchini are almost done reduce heat and add in the baby spinach.
  5. When the quinoa is done remove from heat but leave the lid on for 5 mins – it should fluff up and become a very nice and light consistency.
  6. Add the sliced grape tomatoes into the skillet.
  7. Toss the soya sauce, salt and pepper (to taste) into the skillet and remove everything from heat.
  8. Chop the basil leaves (or leave some intact for garnish) and mix everything together.
  9. You can either serve the stir-fry on top of the qunioa like a bed of rice or mix together.

Serves 4. This is my first time using a recipe nutrition calculator. I have no idea if it’s trustworthy. All my ingredients aside from olive oil and tofu had “A” ratings, the other two had “B” so it’s all very good for you.



1. do you like quinoa?? what other things have you made with it??

2. are you a conscious of what you put in your body??

I usually “don’t care” but I have been feeling like crap so I’ve been trying to make an effort to eat better to fuel my body. I still want cupcakes and chocolate daily though ๐Ÿ˜‰ย 

3. what did you have for dinner??



15 thoughts on “Tofu & Quinoa Stir-fry

  1. This looks delicious Ali. I tried quinoa a couple months ago and I love it. I am not a fan of rice so I have used quinoa as a replacement in stir fry and curry and sometimes I even just eat it all on it own. :) I have been meaning to try it as a breakfast cereal and I want to attempt to sneak it into cabbage rolls, Ryan is scared of healthy foods and refuses to try it so sneak is the key word here.

    My favorite way to eat quinoa is in a parfait. Make a bunch of it, drain it, and store it in the fridge. Then mix or layer it with yogurt and fruit as an easy snack for the next few days :) I LOVE IT

    • ahhh yum! parfait idea sounds delish! my cousin made a quinoa “oatmeal” once and it looked pretty good. It’s a full protein so that’s a good thing :) Colin is the same as Ryan – he said “I may try it, but I won’t eat it” (!!)

      • Beans & Greens girlie!! LOTS of vegetables + seaweed and sea veggies of all kind are nutrient dense, and high in essential amino acids and makes them valuable sources of vegetable protein — also very important in a meatless diet:)

  2. I am a huge fan of quinoa because of the amazing health benefits from it. It’s a staple in my kitchen for sure!

    Tofu on the other hand…I avoid soy like the plague. I suppose I should write a post dedicated to why I avoid soy, too, huh?!!

    Most soy in the U.S. is Genetically Engineered or Modified (a.k.a. GMO) and ironically, even the organic soy is toxic! This is a very controversy topic & I donโ€™t want to fuel a full-fledged debate here in your comment thread on this matter, BUT one thing most people donโ€™t know or realize that Asian cultures only consumed FERMENTED soy, which would then be my only exception to consuming NON GMO, organic [fermented] soy!

    Further, the Standard American Diet (SAD) consumes too much soy as it is, and too much of a good thing as we all know it, turns bad.

    Without getting into it any further, I want to refer you to these sites:

    Because those are the sites I would be referencing most. LOTS of information, and I seriously look forward to composing a thorough article to shed more like on this silent epidemic.

  3. This looks so good! I love stir fry’s! Thats actually what I had for dinner. ๐Ÿ˜‰ I have not really had tofu. I don’t know any good ways to cook it. I have been wanting to try that recipe you posted ages ago.
    I feel bad that I am eating pringles while I read this amazingly healthy recipe. ๐Ÿ˜‰ Oh well, they are just too good.

  4. I love quinoa!! My fav is to throw it in a pan with some veggies, soy sauce, and sesame oil. I make it like a stir fry, or I use in place of fried rice. I am not big on the tofu.

    I try to be concious of what I eat since it does make me feel better, and I am the type of person that gains weight easily when I eat crappy food. Which I am having to face with all of my summer adventures and wine tastings :(

  5. Love quiona! And I’m pretty good and eating healthy(only because when I was trying to get pregnant years ago I learned a lot about healthy Ewing, anything to improve my eggs!). Nate and Abi love tofu and quiona so I will give this recipe a try for sure(my husband just eats what’s in front of him, he’s well trained)

  6. Quinoa – I love it most as a salad. Greek or just regular veg with balsamic. You need to have some kind of cheese though.

    I try to be healthy, but I admit, I’m a snacker-snackerson and I fail often when there are chips in the house (just look at my WIAW posts).

    Last night we had white pasta and bottled sauce. Whoops! It was a rushed night.

    Tonight we’re having fajitias! YUM!

  7. awesome recipe!

    1. I absolutely LOVE quinoa! one of my fav dishes is made pretty much on a weekly basis in my house – turkey quinoa skillet (recipe on my blog!) :) I also just love it as a side.

    2. I’m usually very conscious as to what I put into my body. That’s not to say that I don’t treat myself because I totally do. I like to keep a nice balance though. :)

    3. Last night we had homemade BBQ pork burgers and a healthy potato salad (made with Greek yogurt instead of mayo!) Tonight’s dinner is still up in the air as we’re going to a Batman marathon at the theatre! yikes!

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