Recipe description
September 22, 2026
Tofu Quinoa Stir-Fry with Pickled Red Onion
A fiber-rich tofu and quinoa stir-fry with bright, tangy pickled onion
Vegan
Plant Based
Fiber Rich
84%
General Gut Health Match
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We found the following allergens in the recipe ingredients: soy, sulfites, sesame, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from quinoa, broccoli, red onion, garlic, red pepper, and sesame seeds.
- Combines several colorful plant foods with tofu for plant-based protein.
- Balances protein, whole-food carbohydrates, healthy fats, and tangy pickled vegetables.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
300
gram
Quinoa
1
serving spoon
Onion, red
1
piece
Vinegar, apple
3
tablespoon
Oil, sesame
1
tablespoon
Garlic
2
piece
Soy sauce
2
teaspoon
Broccoli
2
tablespoon
Red pepper
1
piece
Sesame seeds
1
tablespoon
Instructions
1
Pickle the red onion: thinly slice the red onion into a small bowl, pour over the apple vinegar and a pinch of salt, toss well and set aside to soften while you prepare the rest of the dish.
2
Rinse the quinoa in cold water, then simmer it in about twice its volume of water for 12-15 minutes until tender and the grains uncurl. Drain any excess water and set aside.
3
Press the tofu dry with kitchen paper and cut it into bite-sized cubes.
4
Heat the sesame oil in a large wok or frying pan over medium-high heat. Add the tofu and fry for 5-6 minutes, turning occasionally, until golden on most sides.
5
Add the garlic and the red pepper cut into thin strips to the pan and stir-fry for 2-3 minutes until just tender.
6
Stir in the broccoli florets and the soy sauce, and cook for another 2-3 minutes until the vegetables are crisp-tender and everything is well coated.
7
Fold the cooked quinoa through the stir-fry and warm it for 1 minute, then taste and adjust the seasoning.
8
Divide the stir-fry between two bowls, top generously with the pickled red onion and scatter over the sesame seeds. Serve warm.
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Nutrition
410 kcal
Calories
25 g
Protein
35 g
Carbohydrates
7 g
Fiber
7 g
Sugar
20 g
Fat
3 g
Saturated fat
1.4 g
Salt
FAQ
How many servings does this tofu quinoa stir-fry make?
The recipe makes 2 servings.
Is this tofu quinoa stir-fry vegan?
Yes, the listed ingredients are plant-based. Check the label of your soy sauce if needed.
Is this recipe gluten-free?
Use certified gluten-free soy sauce or tamari, as regular soy sauce may contain wheat.
How long should the red onion pickle?
It softens while you prepare the stir-fry, but you can pickle it for longer for a stronger flavor.
How do I cook the quinoa for this recipe?
Rinse it and simmer it in about twice its volume of water for 12–15 minutes, then drain any excess water.
How can I make the tofu crispier?
Press it well to remove moisture, cut it into small cubes, and fry it in a hot pan without overcrowding.
Can I use other vegetables?
Yes. Bell pepper, carrots, cabbage, or green beans can be used in similar quantities.
Can I prepare this stir-fry ahead of time?
Yes. Store the cooked stir-fry and pickled onion separately in the refrigerator and use within 2–3 days.
How should I reheat leftovers?
Reheat the stir-fry in a pan or microwave until piping hot, then add the pickled onion and sesame seeds.
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