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Quinoa Tofu & Veggie Casserole Recipe
Easy Vegetarian|Vegan Main Dish With Veggies, Herbs & Spices
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
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:
- Soak quinoa 15 - 20 minutes, rinse, drain and set aside
- 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
- Heat 1 -2 Tbsp olive oil on low in a large sauté pan or shallow 4 qt sauce pan
- Mince ginger and garlic
- Chop celery in small pieces
- Peel and chop carrots in 1/2" dice
- Wash, trim, and chop zucchini in 1 " dice
- Coarsely chop olives and set aside
- Turn the heat up to medium, and stir fry ginger, garlic, celery, carrots for 5 minutes
- Add zucchini and stir fry another five minutes
- Stir in dry spices, herbs
- Add the drained quinoa and stir until coated with spices
- Add 1 3/4 cup water, and salt, then bring to a boil, cover and cook 15 minutes on low
- Meanwhile, fry the tofu cubes on medium, stirring and turning, until browned
- Stir tofu, chopped olives and parsley into the quinoa and veg
- Heat on low for another few minutes and serve
