Quinoa Tofu & Veggie Casserole Recipe

Quinoa Recipe: Easy, Tasty Main Dish With Veggies, Herbs & Spices

Quinoa, fried tofu, olives and cashews, combined with carrots, celery, zucchini, herbs & spices - making this easy quinoa recipe a tasty main dish casserole.

Total Prep And Cook Time: 40 Minutes

Serves four

Nutrition Data for 1 Serving, 159g: 302 calories, 34g carbohydrate, 15g fat, 349mg sodium, 5g dietary fiber, 11g protein, very low in Cholesterol, good source of Vitamin A and Magnesium, very good source of Vitamin K and Manganese. Estimated glycemic load: 18

Printable Recipe: Click the print button in your browser to print the recipe

Ingredients:

• 1 c quinoa
• 1/2 lb extra firm tofu
• 1/4 cup cashew pieces
• 1 Tbsp peeled minced fresh ginger
• 1 garlic clove, minced
• 1/4 cup chopped black olives
• 1 six inch zucchini
• 1 medium carrot
• 2 stalks celery
• 1 bay leaf

• 1/4 tsp dried rosemary leaf
• 1 tsp dried basil leaf
• 1 tsp gr coriander
• 1/2 tsp powdered fennel
• 2 - 3 Tbsp olive oil
• 1/2 tsp garlic salt
• 1 Tbsp soy sauce
• 1 3/4 cup water
• 1/4 c. minced parsley or cilantro

Quinoa Casserole Directions:

1. Soak quinoa 15 - 20 minutes, rinse, drain and set aside
2. Cut tofu in bite sized cubes, place in a small bowl, sprinkle with garlic salt and soy sauce and shake or stir to coat with marinade. Set aside
3. Heat 1 -2 Tbsp olive oil on low in a large sauté pan or shallow 4 qt sauce pan

4. Mince ginger and garlic
5. Chop celery in small pieces
6. Peel and chop carrots in 1/2" dice
7. Wash, trim, and chop zucchini in 1 " dice
8. Coarsely chop olives and set aside
9. Turn the heat up to medium, and stir fry ginger, garlic, celery, carrots for 5 minutes
10. Add zucchini and stir fry another five minutes
11. Stir in dry spices, herbs
12. Add the drained quinoa and stir until coated with spices
13. Add 1 3/4 cup water, and salt, then bring to a boil, cover and cook 15 minutes on low

14. Meanwhile, fry the tofu cubes on medium, stirring and turning, until browned
15. Stir tofu, chopped olives and parsley into the quinoa and veg
16. Heat on low for another few minutes and serve

Cooking Tips:

If you don't have all the ingredients - just follow our motto: Omit and Substitute!

Although classed as a grain, quinoa (keen-wah) is technically an herb, originating with the Incas, in Peru. Quinoa is light, delicious, high in protein, and easy to cook. It can be used in place of rice, bulgar, or couscous in any recipe. More quinoa info & tips

         

More Main Dish Casseroles:

Cashew Veggie Fried Rice Pasta, Tofu & Veggies Presto Manifesto Vegan Lasagna Quinoa (keen-wah) Pilaf Casserole Shepherd's Pie Spicy Tofu Rice Pilaf Back To Recipes Index Privacy Policy, Disclaimer Contact Us

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