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Tofu and quinoa stir-fry

Serves: 4
Time to make: 20 mins
Total cost: $13.00 / $3.25 per serve
(at time of publication)
Tofu-and-quinoa-stir-fryDiabetes friendlyDairy freeGluten free optionHigh fibreHigh ironLow sodiumVegetarian

2 cups chopped pumpkin, cut in 2cm cubes
2 carrots, finely sliced
2 tablespoons oil
1 large onion
1 tablespoon finely chopped ginger or ginger purée
3 cloves garlic, finely chopped or crushed
2 tablespoons honey
600g pack firm tofu
2 teaspoons turmeric
3 cups cooked quinoa
1 cup frozen peas
1 red capsicum, finely diced
1/2 teaspoon salt


Step 1Heat oven to 180°C. In a baking dish, toss pumpkin and carrot in 1 tablespoon oil and bake for 20 minutes or until soft.

Step 2In a pot, gently fry the onion, ginger, garlic and honey in the remaining oil for 5 minutes or until soft. Crumble the tofu into the pot and stir for a couple of minutes. Sprinkle the turmeric on top and stir in.

Step 3Add quinoa, pumpkin, carrot and remaining ingredients.

Step 4Stir well and cook for around 5 minutes until everything is heated through, but not overcooked.


  • Make it gluten free: Check turmeric and tofu are gluten free.
  • Use  date purée instead of honey if you prefer.

Serving suggestions

This meal tastes amazing served with hummus!


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