Quinoa Tofu & Veggie Casserole

Easy Main Dish Recipe with Fresh Veggies, Herbs & Spices

Quinoa, Tofu, Veggies

Quinoa, Tofu & Veggies: Quinoa, fried tofu, olives and cashews, combined with carrots, celery, zucchini, herbs & spices - making this easy quinoa recipe a tasty main dish casserole.

Technically, this recipe serves 4, but it's so delicious that my husband and I have been known to eat the whole recipe between us and call it lunch.

If you don't have all the ingredients, just omit and substitute! You can use any veggie you like in this easy vegan recipe.

Total Prep & Cook Time: 40 Min

4 Servings

Nutrition Data for 1 Serving, 159g: 302 cal, 34g carb, 15g fat, 349mg sodium, 5g fiber, 11g protein, low Cholesterol, good source Vit A, Magnesium, Vit K and Manganese. Estimated glycemic load: 18


  • 1 c quinoa
  • 1/2 package extra firm tofu
  • 1 - 2 Tbsp soy sauce
  • 2 Tbsp cooking oil
  • 1 Tbsp peeled minced fresh ginger
  • 1 garlic clove, minced
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  • 2 medium carrots
  • 2 stalks celery
  • 1/4 cup cashew pieces
  • 1 bay leaf
  • 1 tsp gr coriander
  • 1 tsp gr fennel
  • 1 medium zucchini (6 - 8 inches)
  • 1/4 tsp dried rosemary leaf, or 1 tsp chopped fresh rosemary
  • 1 tsp dried basil leaf
  • 1 1/2 cup water
  • 1/4 tsp salt
  • 1/4 cup chopped black olives
  • 1/4 c. minced parsley or cilantro

Quinoa Casserole Directions:

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  1. Rinse quinoa, drain and set aside
  2. Cut tofu in bite sized cubes, place in a small bowl, sprinkle with soy sauce and shake or stir to coat. Set aside
  3. Heat 1 Tbsp olive oil on low in a large sauté pan or shallow 4 qt sauce pan
  4. Mince ginger and garlic
  5. Chop celery in small pieces
  6. Peel and chop carrots in 1/2" dice
  7. Wash, trim, and chop zucchini in 1 " dice. Set aside.
  8. Coarsely chop olives and set aside
  9. Turn the heat up to medium, and stir fry ginger, garlic, celery, carrots, cashews for 5 minutes
  10. Add the drained quinoa and stir until dry -about 5 minutes
  11. Add dry spices, stir 1 minute
  12. Stir in zucchini, herbs, water, salt
  13. Bring to a boil, cover and cook 12 minutes on low
  14. Meanwhile, fry the tofu cubes on medium in 1 Tbsp oil stirring and turning, until browned
  15. Stir fried tofu, chopped olives and parsley or cilantro into the quinoa and veg
  16. Heat on low for another minute and serve

More Tofu Recipes:

More Main Dish Recipes:

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