Directions:
- To prepare dressing, combine first 4 ingredients in a small bowl; stir with a whisk. Set aside.
- To prepare stir-fry, bring water to a boil in a small saucepan. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and garlic, and stir-fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir-fry 3 minutes. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 261.66 Kcal (1096 kJ) | ||
| Calories from fat | 72.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.11g | 12% | |
|---|---|---|---|
| Sodium | 381.95mg | 16% | |
| Potassium | 608.5mg | 13% | |
| Total Carbs | 38.12g | 13% | |
| Sugars | 5.58g | 22% | |
| Dietary Fiber | 6.48g | 26% | |
| Protein | 9.77g | 20% | |
| Vitamin C | 70.4mg | 117% | |
| Vitamin A | 1.6mg | 53% | |
| Iron | 31.4mg | 174% | |
| Calcium | 94.4mg | 9% | |
| Amount Per 100 g | |||
| Calories | 79.41 Kcal (332 kJ) | ||
| Calories from fat | 22.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.46g | 12% | |
|---|---|---|---|
| Sodium | 115.92mg | 16% | |
| Potassium | 184.68mg | 13% | |
| Total Carbs | 11.57g | 13% | |
| Sugars | 1.69g | 22% | |
| Dietary Fiber | 1.97g | 26% | |
| Protein | 2.96g | 20% | |
| Vitamin C | 21.4mg | 117% | |
| Vitamin A | 0.5mg | 53% | |
| Iron | 9.5mg | 174% | |
| Calcium | 28.6mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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