Recipe by: Dr. Mariselis Rosa-Sanchez
Peruvian-style quinoa chaufa with scrambled tofu and vegetables. A plant-based, protein-rich dish with earthy spices for a hearty meal.
Ingredients
- 1 cup white quinoa (other options red, black or tricolor quinoa)
- 2 cups low sodium vegetable broth or stock (1 cup contains 125mg sodium), or you could also use water but add 1/ 4 teaspoon of salt
- ½ cup small diced red bell pepper
- ½ cup small diced carrots
- ½ block (200grams) extra firm tofu (pressed to have remove water and better texture)
- ½ cup red onions (alternative: yellow onions)
- 1 tablespoon of minced garlic
- 1 tablespoon of minced ginger
- 1 teaspoon turmeric
- ½ teaspoon cumin
- 1 tablespoon of coconut amino 1 tbsp 270mg sodium (or low sodium soy sauce or tamari)
- 1 teaspoon Peruvian yellow pepper paste (aji amarillo) - optional or if you want some heat use red pepper flakes (150mg sodium) or use Traditional Tabasco
- ½ cup green onions
- 1 tablespoon sesame oil
- 1 teaspoon sesame seeds (garnish)
- ½ lemon juice (garnish)
- 1 cilantro leaf (garnish)
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Directions
Nutritional Information Prep: 15 min, Cook: 15 min, Total: 30 min
- First cook the quinoa. Rinse quinoa before cooking, in a strainer hold under cold water until water runs clear.
- Combine 1 cup quinoa with 2 cups of water or vegetable broth in a pot. Bring to a boil, then reduce heat, cover with lid and simmer for about 15 minutes.
- In a hot wok or pan, add sesame oil, cook red onion until translucent.
- Add garlic and ginger until aromatic without burning. Then add cumin until aromatic.
- Crumble tofu and add turmeric and Peruvian spicy yellow pepper/Aji Amarillo optional until looks like scrambled eggs, then add the rest of the veggies (red bell peppers and carrots) and the cooked quinoa.
- Add the green onions and coconut aminos. Garnished with cilantro, sesame seeds and lemon juice.
Substitutes:
- if you don’t have white quinoa you can use red, black or tricolor quinoa, white or brown rice.
- if you don’t have the Peruvian spicy yellow pepper or paste, you could add pepper flakes, cayenne or tabasco to add a spicy kick.
- Here we used coconut aminos taste like soy sauce and it is low sodium, if you don’t have it you could use low sodium tamari or low sodium soy sauce.
- Calories 352
- Carbohydrates 40 g
- Fiber 6 g
- Total Sugars 0 g
- Protein 16 g
- Saturated Fat 1.8 g
- Cholesterol 0 mg
- Sodium 353 mg
- Potassium 630 mg
- Iron 13 mg
- Phosphorus 369 mg