![close up view of Veggie Quinoa with broccoli, peppers and red onions in a pan](https://cdn.statically.io/img/www.allrecipes.com/thmb/oLWrp_iVMUVXPvp11cLFRJdgCDg=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/2232139-veggie-quinoa-eelawson-4x3-1-7bdbc0ef01af48c983b558ebe192cfd0.jpg)
Ingredients
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1 cup vegetable broth
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½ cup uncooked quinoa
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2 teaspoons olive oil
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2 teaspoons minced garlic
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½ cup broccoli florets
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½ cup diced firm tofu
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¼ cup vegetable broth
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¼ cup sliced mushrooms
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1 cup chopped fresh spinach
Directions
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In a medium saucepan, bring 1 cup vegetable stock to a boil. Stir in the quinoa and reduce heat to low. Cover and simmer for 20 minutes.
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While quinoa is cooking, heat olive oil in a skillet over medium heat. Add the garlic, broccoli florets, and tofu. Stir for a minute, then cover and steam over low heat for 2 minutes. Stir in 1/4 cup vegetable broth, mushrooms, and spinach. Cover and cook over medium heat until the mushrooms are soft and spinach is wilted, about 3 minutes.
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Stir the vegetable-tofu mixture into the cooked quinoa. Cover, and allow to sit for 10 minutes before serving.
Nutrition Facts (per serving)
282 | Calories |
11g | Fat |
35g | Carbs |
13g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 2 | |
Calories 282 | |
% Daily Value * | |
Total Fat 11g | 14% |
Saturated Fat 1g | 7% |
Sodium 315mg | 14% |
Total Carbohydrate 35g | 13% |
Dietary Fiber 5g | 18% |
Total Sugars 3g | |
Protein 13g | 27% |
Vitamin C 26mg | 29% |
Calcium 281mg | 22% |
Iron 6mg | 34% |
Potassium 520mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.