Tofu Stir-fry with Quinoa and Broccoli
A vibrant, protein-packed stir-fry that brings together crispy pan-seared tofu, nutty quinoa, and tender-crisp broccoli. Everything gets tossed in an aromatic Indian-spiced sauce with hints of cumin, turmeric, and chili. A one-pan weeknight meal that's light yet satisfying, ready in under 40 minutes.
For 4 servings
- prep · ~15 min
Press and prepare the tofu.
1.Wrap the tofu block in a clean kitchen towel or paper towels.2.Place a heavy object (like a pan or a few cans) on top and press for 15 minutes.3.Cut the pressed tofu into 1-inch cubes. - boil · ~20 min
Cook the quinoa.
1.Rinse 1 cup quinoa under cold water using a fine-mesh strainer.2.In a saucepan, bring 2 cups water and a pinch of salt to a rolling boil.3.Add the rinsed quinoa, reduce heat to low, cover, and simmer until water is absorbed (12-15 minutes).4.Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.TIPKeep the lid on while the quinoa rests — the residual steam finishes cooking it perfectly without making it mushy. - fry · ~8 min
Sear the tofu until golden.
1.Heat 2 tbsp oil in a large skillet or wok over medium-high heat.2.Add the tofu cubes in a single layer and cook without moving for 3-4 minutes until golden on the bottom.3.Flip and sear the other sides for another 2-3 minutes until crisp and golden all over.4.Remove tofu with a slotted spoon and set aside on a plate.TIPDon't crowd the pan — the tofu needs space to sear. If your pan is small, work in batches. - saute · ~4 min
Sauté the broccoli.
1.In the same pan, add the broccoli florets and 2 tbsp water.2.Cook for 3-4 minutes, stirring occasionally, until bright green and tender-crisp.3.Remove the broccoli and set aside with the tofu. - temper · ~9 min
Build the aromatic base.
1.Heat the remaining 1 tbsp oil in the same pan over medium heat.2.Add cumin seeds and let them sizzle and crackle for 30 seconds.3.Add minced garlic, grated ginger, and slit green chilies. Sauté until fragrant (45 seconds).4.Add sliced onion and cook until translucent and lightly golden (5-7 minutes).5.Add sliced bell pepper and sauté for another 2 minutes.TIPCook the onions patiently until they're truly golden — raw onions will make the dish taste sharp and unfinished. - saute · ~3 min
Bloom the spices and bring everything together.
1.Add turmeric powder, red chili powder, and coriander powder to the pan.2.Stir continuously for 30 seconds to bloom the spices.3.Return the seared tofu and sautéed broccoli to the pan.4.Sprinkle garam masala and salt over the mixture.5.Toss everything gently to coat the tofu and broccoli evenly with the spice mixture. - mix · ~2 min
Fold in the quinoa.
1.Add the cooked quinoa to the skillet.2.Gently fold until the quinoa is fully combined with the vegetables and tofu.3.Drizzle lemon juice over the top and toss once more.TIPUse a light hand when folding in the quinoa — overmixing breaks the grains and makes the dish clumpy. - garnish
Garnish with fresh coriander leaves and serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Press tofu for at least 15 minutes to remove excess water, ensuring a crisp golden sear instead of steaming.
- 2Toast cumin seeds in hot oil until they crackle — this releases their essential oils and deepens the dish's aroma.
- 3Cook the broccoli with a splash of water and cover briefly to steam it bright green and tender-crisp without burning.
- 4Let the quinoa rest covered for 5 minutes after cooking, then fluff with a fork for separate, fluffy grains.
- 5For a non-stick finish, use a well-seasoned cast iron or non-stick skillet when searing tofu cubes.
- 6This stir-fry keeps well in the fridge for up to 3 days; reheat in a skillet with a splash of water to revive the sauce.
Adapt it for your goals.
High-Protein Bowl
Swap quinoa for an extra 1/2 cup of cooked chickpeas or lentils. This boosts protein and fiber, making the dish heartier for post-workout meals or meal prep.
Low Oil VersionLow-Oil Version
Use a non-stick pan and reduce oil to 1½ tablespoons — brush it on the pan instead of pouring. Steam-blanch the broccoli and sauté aromatics in a splash of water or vegetable broth to cut calories.
Kid Friendly MildKid-Friendly Mild
Omit the green chilies and red chili powder; add ¼ teaspoon of sweet paprika for color. Serve with a dollop of yogurt on the side to cool the palate.
Vegan & Gluten Free (Already)Vegan & Gluten-Free (Already)
This recipe is naturally vegan and gluten-free—just ensure your garam masala and coriander powder are certified gluten-free if you are highly sensitive. Serve with quinoa or brown rice.
Why this is on our healthy list.
Plant-Based Protein Power
Tofu and quinoa together provide a complete protein profile containing all nine essential amino acids, supporting muscle repair and satiety.
Rich in Vitamin C
Broccoli and bell peppers are excellent sources of vitamin C, which aids immune function and iron absorption from the tofu and quinoa.
Anti-Inflammatory Spices
Turmeric, ginger, and cumin contain bioactive compounds like curcumin and gingerol that help reduce inflammation in the body.
High in Dietary Fiber
Quinoa, broccoli, and bell peppers contribute soluble and insoluble fiber to support digestion and stable blood sugar levels.
Low in Saturated Fat
Using vegetable oil and tofu keeps saturated fat low while providing heart-healthy unsaturated fats from the oil and tofu.
Frequently asked questions
Yes, but thaw it first and pat dry to remove excess moisture. Add it later in the stir-fry and cook only 2 minutes to keep it from turning mushy.
