Asian Peanut Broccoli Quinoa

Asian Peanut Broccoli Quinoa
Contributor
Asian Peanut Broccoli Quinoa
Katie Parker
Asian Peanut Broccoli Quinoa

Nothing makes me gobble up my vegetables faster than a sweet, salty, and protein-packed peanut butter sauce. This version combines peanut butter with soy sauce, dark brown sugar, honey, tomato paste, spicy red pepper flakes, and a touch of ginger. The addictive sauce goes over high-protein quinoa, crispy pan-fried tofu, and sautéed broccoli. Top each bowl with some crushed peanuts for extra crunch, and you’ll not only be devouring those vegetables, but you’ll have a healthy, protein-filled meal that’ll keep you full for hours. — Katie Parker, The High Protein Vegetarian Cookbook

5
Servings
197
Calories Per Serving
Deliver Ingredients

Notes

Nutrition Information per Serving:

Calories 437, Calories from Fat 188, Fat (g) 20.9, Saturated Fat (g) 2.7,
Protein (g) 21.6, Carbohydrate (g) 46.1, Dietary Fiber (g) 6.4,
Cholesterol (mg) 0, Sodium (mg) 577

Ingredients

  • 1 ¼  Cup  quinoa
  • 2 ½  Cups  water
  • ¼  Cup  reduced-sodium soy sauce
  • 1 ½  Tablespoon  peanut butter
  • 1  Tablespoon  tomato paste
  • 1/8  Teaspoon  freshly grated ginger root
  • 1  Tablespoon  dark brown sugar
  • 1  Tablespoon  honey
  • 1  Teaspoon  brown rice vinegar
  • 1/8  Teaspoon  crushed red pepper
  • 2  Tablespoons  peanut oil
  • green onions, chopped, divided
  • 1/8  Teaspoon  fine sea salt
  • 14-ounce container extra-firm tofu, cut into ½-inch cubes
  • broccoli stalks, chopped (about 3 cups)
  • 5  Tablespoons  finely chopped unsalted peanuts

Directions

Combine the quinoa and water in a medium pot over medium heat. Bring to a boil, then cover and reduce to a simmer until all the liquid is absorbed, 15 to 20 minutes.

Whisk together the soy sauce, peanut butter, tomato paste, ginger, brown sugar, honey, brown rice vinegar, and crushed red pepper. Set aside.

Heat the oil in a large nonstick skillet over medium heat. Add the white pieces of the chopped green onions and salt, and cook for 2 to 3 minutes, until softened. Add the tofu and cook until browned on all sides, 10 to 15 minutes. Add the broccoli to the pan and cook until the broccoli is bright green and slightly softened, an additional 3 to 5 minutes. Remove from the heat.

Pour the cooked quinoa into the tofu-broccoli mixture, then mix in the soy-peanut sauce.

Divide into five bowls. Garnish with the green section of green onions and a sprinkle of finely chopped peanuts.

Nutritional Facts

Total Fat
6g
9%
Sugar
5g
6%
Saturated Fat
1g
4%
Cholesterol
8mg
3%
Carbohydrate, by difference
27g
21%
Protein
9g
20%
Vitamin A, RAE
143µg
20%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
121mg
12%
Choline, total
8mg
2%
Fiber, total dietary
4g
16%
Folate, total
56µg
14%
Iron, Fe
8mg
44%
Magnesium, Mg
39mg
12%
Manganese, Mn
1mg
56%
Niacin
5mg
36%
Pantothenic acid
1mg
20%
Phosphorus, P
139mg
20%
Selenium, Se
9µg
16%
Sodium, Na
506mg
34%
Thiamin
1mg
91%
Water
103g
4%
Zinc, Zn
2mg
25%

Asian Shopping Tip

Staples of Asian cuisine such as ginger, daikon, rice vinegar, and spicy chile sauces like Sriracha add bright, fresh flavors without lots of fuss.

Asian Cooking Tip

Sriracha has good heat but also has flavor - its mild sweetness comes from sun-ripened chili peppers as well as sugar and garlic.