Stir-Fried Quinoa with Tofu

By Nmami Agarwal     18-Apr 2019

Stir-Fried Quinoa with Tofu

This crispy tofu quinoa stir fry is an extremely easy and healthy option for dinners. This dish has a nice mix of protein and vegetables to give you a feeling of satiety. You can use either white or red quinoa for this dish.

Nutritional benefits: –Quinoa is an excellent source of complete protein and fibre, making it a great option for a filling breakfast and dinners, being gluten-free grain it is the best option for gluten intolerant people. Tofu is an excellent source of iron, calcium and amino acids which makes it a versatile ingredient to be used in healthy dishes and is used as a meat replacer.

INGREDIENTS: –

 

  • 30g firm tofu drained and sliced about 1/2 inch thick
  • 20g broccoli cut into florets
  • Salt and oregano to taste
  • 1.5 tablespoon tomato paste
  • 1 teaspoon sesame oil
  • 2 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 20 g red bell pepper cut in thin strips
  • 15g finely cut spinach leaves
  • 10g spring onions sliced very thin
  • 50g cooked quinoa
  • 15g steamed chickpeas

Calories: 197 Kcal
Carbohydrates: 25.6gm
Protein: 8.5gm
Fats: 7.2gm

Method: –

 

  • Cut the tofu slices into 1/2-inch dice. Meanwhile, add water to a medium pot and let it boil for some time, and then add broccoli. Let it boil for a minute, and transfer it at once to a bowl of ice water. Drain and dry on paper towels.
  • In a small bowl or measuring cup, combine the tomato paste and sesame oil. Combine the garlic and ginger in another small bowl.
  • Heat a 12-inch steel skillet over high heat. Swirl in a teaspoon of the oil by adding it to the sides of the pan and tilting the pan. Add the tofu. Reduce the heat to medium, and let the tofu fry for one to two minutes until it begins to brown. Add the garlic and ginger, and stir-fry for some time. Add the cut spinach, steamed chickpeas, red bell pepper and stir-fry for one minute. Add the broccoli, and stir-fry for one minute.
  • Now add the green onions, quinoa and salt and oregano to taste. Stir-fry, scooping the ingredients up from the bottom of the wok, for about one minute until heated through and fragrant. Serve at once.

Over to You: – The perfect dish to grab for dinners and snacks that along with giving you a bowl full of nutrients also provides lip-smacking taste. This perfect combination also can be packed away to eat on the go. So enjoy!

 

 

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Nmami Life - Diet & Nutrition
Media Update @idiva
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0
Nmami Life - Diet & Nutrition
Recipe Alert
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Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of

coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple

sweet dish is easy to make yet high in nutrient value.

Nutritional value

Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally

occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric

acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour

¼ fresh coconut

1 tablespoon Jaggery

1 tablespoon desiccated grated coconut

Pinch of cardamom powder

Nuts (optional)

Coconut water (optional)

Calories- 217 kcal

Carbs- 28.6 grams

Protein- 1.9 grams

Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom

powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your

hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for

your near and dear ones.
———
Know more:
1) https://bit.ly/2MZfjJr

2) http://www.nmamilife.com/recipes/

3) Highlights section in BIOS under Recipes
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6
Nmami Life - Diet & Nutrition
Trivia of the Day
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If you know someone who is, then do share this post with them.
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7
Nmami Life - Diet & Nutrition
Blog Alert
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Monsoon brings along rain of jubilation which soars one’s vehemence to cloud high, but this finite elation may have adverse effects to your precious locks. During rainfall hair’s chemical structure makes it unusually sensitive to airborne hydrogen, forming bonds, and swells until the smooth cuticle erupts to make them frizzy. Damp hair may lead to many other problems too. Another reason that worsens the problem is the presence of environmental pollutants in rainwater that intensifies the fungal infections on the scalp that weakens roots and causes hair fall. Even if you are not directly exposed to rainfall, still it is a task to dry hair after a shower due to the prevalent humidity.

So, here are some Indian/ Ayurvedic remedies to your rescue! Have a look.

Aloe vera juice
Aloe vera is an ingredient known to make your system clean. It is commonly used in Ayurveda for its innumerable health benefits. It’s high on alkaline properties- vital in balancing the PH levels of your hair which in return stimulates hair growth and strength.

Directions: Aloe vera can be both, consumed and applied so, you can have fresh and homemade aloe vera juice in the morning with lukewarm water. Also, its pulp can be directly applied to the scalp. Apply and leave it for 1-2 hours then rinse it with lukewarm water.

Methi seeds (Fenugreek)
Methi is a miracle herb for promoting hair growth that also adds life to your deadlocks. It’s rich in hormone antecedents which help in revitalizing damaged hair follicle thus, strengthens the hair and adds immunity to prevent damage and breakage of the hair.
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6
Nmami Life - Diet & Nutrition
Recipe Alert
——
Amla scientifically called Phyllanthus emblica or more commonly Indian gooseberry. It can be put to innumerable uses like in culinary, shampoos, hair oils and in ayurvedic medicines. This amla churna or powder can be put to many uses like it can be taken with water for wonderful results, make amla tea using this powder, add it to curries, or consume with lemon and honey.

Nutritional Values

Amla has high contents of ascorbic acid (vitamin-c) flavonoids, Ellagic acid and Gallic acid. It helps in reducing blood sugar level in the body. High in digestive fibre content. Prevents hair loss and greying of hair. Helps in curing sore throat and prevents constipation.

Ingredients

200 grams amla

Calories- 116 kcal
Carbs- 27.4 grams
Proteins- 1 gram
Fats- 0.2 gram

Methods

After through washing, cut and dry the amlas in direct sunlight for few days till they are completely dry.

After the juice is evaporated completely, transfer the dried amla in a grinder and blend it coarsely.

Sift the amla powder through a sieve to achieve smooth powder.

Voila! Your home made amla powder is ready.

Store this powder in an airtight container.

Use every day as needed.

Over to you

Amla powder lasts for up to 6 months, so your efforts in this recipe will last for long, providing you with storehouse of nutrients and taking care of your various problems.
———
Know more: 
1) https://bit.ly/2Ky8H3g
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
———
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7
Nmami Life - Diet & Nutrition
Myth of the Day
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Sugar is the real culprit, so always check the labels thoroughly.
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13
Nmami Life - Diet & Nutrition
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