It is a myth! Only non-vegetarians eat more protein.
Today, I am sharing protein rich finger licking meal which even vegetarians can enjoy.

STIR-FRIED VEGGIE QUINOA WITH TOFU AND BROCCOLI

Prep Time: 45 mins​ Cook Time: 15 mins​ Servings: 2​ Total Calories: 390

INGREDIENTS
1 cup brown/white/black cooked quinoa (90 gm dry quinoa cooked)
2 tablespoon olive oil, divided
1 garlic clove finely chopped (1 teaspoon chopped garlic)
½ medium size red onion diced (½ cup diced onion)
2 yellow mini bell pepper finely chopped (¼ cup chopped)
2 red mini bell pepper finely chopped (¼ cup chopped)
½ zucchini diced (½ cup diced zucchini)
Salt to taste, divided, to season
Oregano flakes to taste, to season
Red chili flakes to taste, to season
Dry mango powder to taste, to season
2 teaspoon lemon juice, divided, to season
Coriander leaves to garnish
½ rectangle sauté extra firm tofu cubes (170 gm tofu cut into cubes and sauté)
10-15 sauté broccoli florets for serving

METHOD
Preparing quinoa
Take ½ cup of dry quinoa in medium size cooking bowl.
Wash it twice with enough water and drain the water.
Let quinoa soak in 3 cups of water for 30 mins.
After 30 mins, drain the water.
Add 1 ¼ cup water in the soaked quinoa with salt to taste.
Boil and cook it on medium flame for approximately 15 -20 mins, till small tails appear.
Stir it in between.
Switch off the stove when quinoa is cooked and dried completely.
Close the lid and let it steam cook for another 10 mins.
*Cooked quinoa can be stored in refrigerator for 7 days for any future use.
Preparing tofu
Take 1 extra firm tofu packet and cut from sides to remove water.
Cut the rectangle into half. Use one half to cut into 1” cubes.
Stalk 4 kitchen paper towel or 2 cotton handkerchiefs over each other.
Line tofu cubes next to each other leaving little space between them.
Again, cover them with paper towel or handkerchief.
Keep weight on them e.g. large tray stalked with heavy bottles.
Let it remain for 30 mins. By this excess water in tofu is removed.
After 30 mins, take a frying pan on medium flame.
Add 1 tablespoon olive oil.
Line dried cubes in pan and sauté them on low to medium flame.
Sauté for 15-20 mins. Add salt to taste in between.
For crunchier taste cook for more time.
Keep turning the sides and cook well till golden brown on all sides.
Mix 1 teaspoon lemon juice when tofu is still hot.
*Store rest half of tofu in airtight container in refrigerator for future use in 3 days.
Preparing Stir-fried Veggie Quinoa with Tofu and Broccoli
Take a medium size frying pan on medium flame.
Add 1 tablespoon olive oil.
Add chopped garlic in heated oil. Stir and cook for 5 secs.
Add diced onion. Stir and cook well till translucent.
Add chopped yellow and red bell pepper. Stir and cook for 7-10 secs.
Add diced zucchini. Stir and cook for 10 secs.
Add salt to taste. Close the lid and cook for 1 min. Stir in between.
Open the lid and let water evaporate.
Add cooked 1 cup quinoa and stir evenly.
Add oregano flakes and red chili flakes to taste. Mix well.
Close the lid and let it cook for 2 mins on low to medium flame. Stir in between.
Open the lid. Let water evaporate. Add dry mango powder to taste and mix well.
Switch off the stove. Close the lid and let it steam cook for 10 mins.
Till that time, if desired, sauté broccoli florets on a pan for 2 mins.
Add salt and lemon juice to taste.
Your meal is ready to serve! Serve hot with spoon and fork.
In a dish, serve stir fried veggie quinoa, on sides with crispy tofu and broccoli.
Garnish with coriander leaves.

ENJOY !