Monday, October 15, 2012

Quinoa Pilaf


Quinoa is a fun grain—little spheres, each with a tail! You can buy quinoa at Walmart in the section with organic grains etc., and usually it's at Sams and Costco too. Sometimes I’ve found this section in the baking supplies aisle; sometimes in the breakfast cereal aisle; sometimes in a separate “health food” section; and sometimes with rice in the “grains” aisle.

     Anyway, I like quinoa with garlic and olive oil, as in this recipe. About three years ago, I found this recipe in one of my favorite vegetarian cookbooks (Lemongrass Pilaf” recipe in Vegetarian Planet by Didi Emmons.) I added a lot more oil and changed the seasoning a little. Even with my extra oil, it’s still pretty healthy--each 1-cup serving provides plenty of fiber and protein! Great stats for a vegan dish!

     I make this recipe regularly--it's a one-dish dinner.

    
Ingredients:

14-16 oz. extra-firm tofu

1 Tbsp. cornstarch

1 tsp. salt


Some of my ingredients…
2 c. dry quinoa

3 Tbsp. + ½ c. olive oil

1 Tbsp. fresh ginger, grated

2 garlic cloves, minced

Red bell pepper, diced

2 green onions, chopped

16 oz. (5 c.) frozen broccoli, thawed


Grating my ginger
¼ tsp. ground ginger

Pinch ground cloves

½ tsp. black pepper

1 tsp. seasoned salt


Directions:

1. Prepare quinoa: In medium/large saucepan, bring 4 ½ c. water to boil. THEN add salt and quinoa. Cover pot and turn heat to “low” for 15 minutes.

2. Prepare tofu: Drain tofu and set on plate with folded paper towels to absorb moisture. Put a couple more folded paper towels and another plate on top. Let sit about 5 minutes. Replace paper towels and let sit about 5 more minutes.

Sucking it dry
     Cut tofu into ½ -inch cubes. Put in bowl and add cornstarch. Stir to coat tofu with cornstarch.

3. In large nonstick frying pan or wok, heat 3 Tbsp. olive oil. Fry tofu until parts of it are crusty and golden. This may take 5-10 minutes.
4. Add ginger, garlic, and red bell pepper until almost soft. This may take only a couple of minutes.

5. Add green onions, broccoli, ground ginger, cloves, black pepper, and seasoned salt. Stir-fry a couple more minutes to flavor broccoli.

6. Gently stir in quinoa. Add ½ c. olive oil. Mix thoroughly.

Serve warm!


Ready to eat!

Note: This recipe can be used as a salad if you omit tofu and serve cold.

*Nutrition facts:

Item
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
16 oz. extra-firm tofu
350
5
2.5
40
25
1 Tbsp. cornstarch
30
0
0
0
0
1 tsp. salt
0
100
0
0
0
2 c. dry quinoa
1360
0
24
56
16
3 Tbsp. + ½ c. olive oil
1320
0
0
0
0
Medium red bell pepper
37
0
2
1
1
16 oz. frozen broccoli
125
5
10
10
10
1 tsp. seasoned salt
0
64
0
0
0
Total (~10 cups):
3222 kcal
174 %
38.5 g
107 g
52 %
1 cup:
322 kcal
17 %
4 g
11 g
5 %


*Calculated from food packaging and the following websites: http://nutritiondata.self.com

I used “Azumaya” brand extra-firm tofu, “Cream” brand cornstarch, “Morton” brand salt, “Bob’s Red Mill” brand quinoa, “Member’s Mark” (Sam’s Club) brand extra-virgin olive oil, “Flav-r-pac” brand frozen broccoli, and “Lawry’s” brand seasoned salt.

 This post is shared at:
Tasteful Tuesday

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