Spicy Tofu and Quinoa Stir-fry

Spicy Tofu and Quinoa Stir-fry

This bowl of tasty goodness makes a perfect meal any night of the week!

Prep time:
5 minutes
Cooking time:
30 minutes


  • 100g cauliflower florets
  • 100g broccoli florets
  • 150g firm calcium set tofu
  • 245g ready cooked quinoa
  • 2 tsps golden syrup
  • 1 spring onion, cleaned, root removed and sliced
  • 5g toasted flaked almonds
  • 0.25 tsps sesame seeds
  • 1 tbsp rice wine vinegar
  • 0.5 tsps dry chilli flakes or 1 small red chilli, de-seeded and finely diced
  • 3 tsps soy sauce
  • fresh parsley, to serve (optional)


  • Preheat oven to 200C, 400F, gas Mark 6
  • Cut the tofu into 2cm cubes. Place in a bowl add the chilli flakes or fresh chilli and 1tsp of golden syrup and 1tsp of soy sauce, gently stir until the tofu is coated in the spice mix. Place on a non-stick baking sheet and bake for 20 - 25 minutes, until tofu has crisped up - keep an eye on it so that it does not burn and turning occasionally.
  • Whilst the tofu is baking, heat a pan of water until boiling and then add the broccoli and cauliflower florets - cooking for 3-4 minutes, then drain and set aside.
  • In a small bowl mix together the remaining soy sauce, rice wine vinegar, sliced spring onion and golden syrup.
  • Once the tofu is cooked, heat a frying pan overmedium-high heat. Add the broccoli, cauliflower, tofu and quinoa and cook for 2- 3 minutes until warm. Add sauce, toss to coat and cook for another 1 - 2 minutes. Add sesame seeds and stir then serve straight away.
  • To serve place in a warmed bowl and sprinkle over the toasted sliced almonds and a little fresh parsley (optional)

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