High-protein 'fried rice'-style quinoa with tofu

High-protein 'fried rice'-style quinoa with tofu: a hearty pan dish with quinoa, plain tofu, egg or vegan egg white, spring onion and soy sauce.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 390 kcal per serving
• Protein: 21 g
• Fat: 12 g
• Carbs: 48 g

Ingredients

• 150g firm tofu
• 1 organic egg or 3 tbsp liquid vegan egg white
• 1 spring onion
• 100g cooked quinoa
• 2 tbsp reduced-salt soy sauce

Method

You’ll need: frying pan · chopping board · knife · wooden spoon

1. Press the tofu well to dry it, dice it finely and toast it in a non-stick frying pan without oil until golden brown all over. Then take it out of the pan briefly.
2. Add a little olive oil to the pan and sweat the spring onion over a medium heat until fragrant and slightly soft.
3. Add the cooked quinoa and fry for a few minutes, stirring regularly, until it browns lightly in places.
4. Push the quinoa to the side and pour the beaten egg or liquid vegan egg white into the empty space. Let it set briefly, then stir into small pieces and mix with the quinoa.
5. Return the fried tofu to the pan and fold in the reduced-salt soy sauce. Heat everything through only briefly and take it off the heat straight away.
6. Divide between bowls and serve with fresh spring onion rings.

Good to know

I especially like a dish like this on long days: quick and hearty. It tastes like comfort food from the pan without feeling heavy.

Swaps

150g firm tofu → 150g tempeh (more protein, firm bite) 1 organic egg → 120g egg white or 3 tbsp vegan egg white (more protein) 100g cooked quinoa → 100g cooked cauliflower rice (more volume) 2 tbsp reduced-salt soy sauce → 2 tbsp coconut aminos (milder flavour)

Allergens

Contains soya and, depending on the version, egg; soy sauce also contains wheat (gluten) – tamari is a gluten-free alternative. Season mildly for children, and in pregnancy only use egg that's cooked right through until firm.

Frequently asked questions

What minerals are in tofu?

Plain tofu mainly provides iron and, depending on the coagulant, noteworthy amounts of calcium too. The exact content varies considerably from brand to brand.

What does the egg bring?

Egg contains choline, selenium, vitamin B12 and some vitamin D, among other things. Some of these nutrients are in the yolk, so liquid egg white alone has a slightly different composition.

Is the salt in soy sauce an issue?

Yes, even reduced-salt soy sauce still provides a noticeable amount of sodium. If you're sensitive to salty food, it's worth using it sparingly.

Do spring onions suit everyone?

Spring onions contain FODMAPs, which can encourage bloating or a feeling of pressure in some people. Small amounts are often better tolerated than large ones.

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