Quinoa Tofu & Veggie Casserole Recipe

Easy Vegetarian|Vegan Main Dish With Veggies, Herbs & Spices

Quinoa, Tofu, Veggies

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

If you don't have all the ingredients, just omit and substitute! You can use any veggie you like in this easy vegan recipe.

Quinoa (keen-wah) is an herb, disguised as a grain, originating with the Incas in Peru. Quinoa is light, delicious, high in protein, easy to cook, and versatile. More quinoa info

Total Prep & Cook Time: 40 Min

Serves four

Nutrition Data for 1 Serving, 159g: 302 cal, 34g carb, 15g fat, 349mg sodium, 5g fiber, 11g protein, low Cholesterol, good source Vit A, Magnesium, Vit K and Manganese. Estimated glycemic load: 18


  • 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
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  • 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:

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  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

More Tofu Recipes:

More Main Dish Recipes:

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