Stir-Fried Quinoa with Tofu and Roasted Vegetables

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A vibrant, protein-packed dish combining fluffy quinoa, crispy tofu, and roasted seasonal vegetables, tossed in a gluten-free soy-ginger sauce. This asian-inspired gluten free (vegetarian, gluten-free) ready in about 50 minutes pairs quinoa, firm tofu, broccoli florets for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 20 min Cook: 30 min Serves 4 Asian cuisine 320 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Cookware & pots → Shop all kitchen tools →

Instructions

  1. Step 1: Preheat oven to 400°F. Toss broccoli, bell peppers, and carrots with 1 tbsp sesame oil and 1/2 tsp salt. Roast for 20-25 minutes until tender and caramelized.
  2. Step 2: Meanwhile, press tofu into 1/2-inch cubes. In a large skillet, heat 1 tbsp sesame oil over medium-high heat. Add tofu and sauté for 5-7 minutes until golden, stirring occasionally.
  3. Step 3: In a bowl, whisk together gluten-free soy sauce, honey, garlic, and ginger. Add quinoa, roasted vegetables, and tofu to the skillet. Pour the sauce over the mixture, stirring to coat. Cook for 3-4 minutes until quinoa is heated through and sauce thickens.

Frequently asked questions

How long does Stir-Fried Quinoa with Tofu and Roasted Vegetables take to make?

Total time is about 50 minutes (20 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Stir-Fried Quinoa with Tofu and Roasted Vegetables?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep quinoa from drying out.

Can I substitute ingredients in Stir-Fried Quinoa with Tofu and Roasted Vegetables?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Stir-Fried Quinoa with Tofu and Roasted Vegetables for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Stir-Fried Quinoa with Tofu and Roasted Vegetables vegetarian?

Yes — this recipe is tagged vegetarian, gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

Related recipes