Tofu And Vegetable Stir Fry: Easy, Vegan & Served On Quinoa

Easy Tofu And Vegetable Stir Fry With Quinoa.

A Vegan Stir Fry With Ginger, Turmeric, Tamari And Lots Of Greens.

The Quinoa Takes About 15 Minutes. Make It Mild Or Spicy.

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Introduction to tofu and vegetable stir fry

This tofu and vegetable stir fry is pan fried tofu coated in mirin and tamari, tossed through a wok of carrot, capsicum, mushroom, broccoli, bok choy and spinach with garlic, ginger and turmeric, and served on quinoa. It’s vegan, easy to make, and as mild or spicy as you like. The quinoa takes about 15 minutes.

Tofu is filling and nutritious, and this is one of the best tofu vegetable stir fry combinations I’ve found. It’s another recipe I refined after the free cooking classes on Flametree’s Bali yoga retreats.

If you’d rather have noodles than quinoa, try my black rice noodles stir fry with tofu and edamame.

If you have any comments or questions, please contact us. Or chat with me at a Flametree yoga or meditation class via these timetables.

Tofu and vegetable stir fry, served with quinoa

My easy tofu and vegetable stir fry, served on quinoa.

Ingredients for tofu and vegetable stir fry

Here are the ingredients for this Flametree Yoga Studio dish.

The tofu and quinoa

200 grams of firm white tofu (half a block)
1 cup of uncooked quinoa

The vegetables

1 large carrot, finely sliced
1 fresh red capsicum, finely chopped
3 large mushrooms, finely sliced
1 larger head of broccoli, finely cut
3 mini bok choy
3 cups of baby spinach leaves
1 medium to large cob of fresh corn

The spices and flavour

1 small red onion
1 clove of garlic
1 tablespoon of grated ginger
1 teaspoon of turmeric
Cayenne pepper or chilli flakes
Salt and pepper, to taste
Olive oil, for the stir fry
A tablespoon of mirin and tamari (soy)
Sesame oil, a few dashes
A dessert spoon of cornflour, mixed into a third of a cup of water

Be careful with the brand of mirin you buy, as some contain corn syrup.

I’m big on Australian made organic olive oil, too. It’s expensive, but I think it’s worth it.

The spices and flavours

Spices, sauces and olive oil for a tofu and vegetable stir fry

The spices and flavours for my stir fry. That’s my Australian made organic olive oil on the top right.

The stir fry ingredients

Tofu, quinoa and fresh vegetables for a vegan stir fry

All the ingredients for my easy tofu vegetable stir fry.

How to make tofu and vegetable stir fry

Use these steps to make this easy tofu and vegetable stir fry.

Step 1: Cook the quinoa

Start with the quinoa, and cook it just as you would white rice.
Put it in a saucepan and cover it with water, to the depth of a finger laid across the top of the quinoa.
Bring it to the boil, then turn it down to a very low simmer.
It takes about 15 minutes. It’s done when it fluffs up and dries out, so it isn’t wet and watery.

Cooked quinoa, fluffy and ready

Cooked quinoa in a saucepan, fluffy and ready to serve with a tofu stir fry

Quinoa cooked to the point where it fluffs up. It’s soft, and a bit crunchy, but not hard in any way.

Step 2: Fry the tofu

Chop the tofu quite finely. It takes up the flavour better this way, and I find it easier to digest.
Fry it in a pan with a little olive oil.
When it’s cooked, coat it with the mirin and tamari, and stir well.

Step 3: Stir fry the vegetables

Heat the wok and add olive oil.
Saute the garlic, onion, turmeric and ginger.
Add the carrot and capsicum, and stir well.
Add the mushrooms, and keep stirring.
Add the broccoli, bok choy and spinach.

Step 4: Bring it together

Add the cooked, marinated tofu.
Add the cornflour and water mix.
Add salt and pepper, to taste.
Turn off the heat, and add a dash of sesame oil.
Serve with the quinoa. For a spicier version, add chilli flakes.

Lunch is served

Tofu and vegetable stir fry on quinoa for a vegan lunch

It can easily be spicier, too. Add more chilli flakes if you want to experiment a little.

Is this tofu and vegetable stir fry vegan and gluten free?

It’s vegan, as every ingredient is plant based. It’s only gluten free if your tamari and cornflour are. Tamari is often gluten free but labels vary, and in Australia some cornflour is made from wheat, so check both labels if you need it gluten free.

How do you fry tofu for a stir fry?

Chop firm tofu quite finely and fry it in a pan with a little olive oil. When it’s cooked, coat it in mirin and tamari, then add it to the wok near the end.

What is mirin?

Mirin is a sweet Japanese rice wine used in cooking. Here it adds a gentle sweetness to the tamari. Some brands contain corn syrup, so check the label.

Tofu and vegetable stir fry: quick questions answered

How long does the quinoa take?

About 15 minutes. Cook it like white rice, at a very low simmer, until it fluffs up and dries out.

Can I make it spicier?

Yes. Add cayenne pepper or more chilli flakes, and experiment a little.

What vegetables go in this tofu and vegetable stir fry?

I use carrot, red capsicum, mushrooms, broccoli, mini bok choy and baby spinach, with red onion, garlic and ginger.

What oil do you use?

Olive oil for the stir fry, and a dash of sesame oil at the end. I like Australian made organic olive oil.

Where did this recipe come from?

It’s one I refined after the free cooking classes on Flametree’s Bali yoga retreats, where I learnt or refined many of my recipes.

More Flametree tofu and quinoa recipes

Love tofu or quinoa? Try my tofu skewers with a Middle Eastern marinade, my quinoa and stir fried vegetables with black beans, or my Balinese pan fried tempeh.

Do you have a vegan recipe or dish you’d like to share?

Please contact me with any dishes you’d like to share with me.

Obviously, I’m especially interested in any dish that is already a great Darwin vegan option.

Alternatively, it may be a potential vegan Darwin recipe that I could adapt, or be inspired by, as I did here.

Experience eating alternatives at a Flametree Yoga Retreat

By the way, there are several upcoming Flametree yoga retreats in Bali in 2027.

Contact us for details of our Darwin yoga retreat packages, or our yoga class packages in the orange lines below.

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Learning to eat mindfully, as a result of yoga and pranayama meditation, is a great way to start more of a vegetarian or vegan journey, or simply mindfully eat whatever you choose.