Skip to Content

Quinoa & Tofu Primavera {vegan}


Have a mouth as sharp as a dagger, but a heart as soft as tofu–Chinese Proverb. 
I’m keeping my promise of posting today, despite the sun shining in earnest, luring me outside to frolic. The enticement led to a rough start writing; when I put Nick down for his morning nap and sat before my screen, I did little else, save for checking my email and polishing off a re-warmed cup of coffee. It’s not so much writer’s block as it is a worry about fulfilling Truman Capote’s quip about Kerouac, “That’s not writing, it’s typing.” Please forgive me in advance if this reads as word-processing exercise #58.

But the phenomenon of food blogging is proving to be an answer in itself to such brain-freezes, since 50% of the equation is the food, which is why I abandoned computer for kitchen in search of tofu inspiration and a fresh pot of Darjeeling.

I had several hair-brained ideas for mashing up tofu cakes and tofu “meatballs”; suffice to say I realized the error of my ways before inflicting such spoils on others. Instead, I opted for a sure thing: Quinoa & Tofu Primavera.

Have you tried quinoa? If not, please do! It is one of the only plant-based sources of complete protein (of which it has plenty), and is loaded with all sorts of micronutrients, too. Best yet, the taste is wonderful: slightly nutty, and yet fresh and faintly grassy, too. It is super easy to make (under 20 minutes!) and incredibly versatile, too.

This is a serious bowl-ful of power. If you have a big race coming up, or a mountain of work to do, I strongly suggest a hefty bowl the day prior: you will feel and perform like a superstar!

Happy eating, everyone!

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Quinoa & Tofu Primavera (Gluten-Free, Vegan)

  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 mins
  • Yield: 4 servings 1x


This newfangled primavera is simple, springtime supper that is high in protein (thanks to the quinoa and tofu) and naturally vegan & gluten-free!


  • 3 teaspoons olive oil, divided
  • 1 14-ounce package extra-firm tofu, drained, patted dry and cubed
  • 1 red bell pepper, seeded and chopped
  • 1 cup chopped onion
  • 1 cup quinoa, rinsed
  • 11/2 teaspoon dried herbes de Provence or Italian herb seasoning
  • 1/2 teaspoon fine sea salt
  • 2 cups water
  • 12 ounces asparagus, ends trimmed, cut into 2-inch lengths


  1. In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add the tofu; cook and stir for 3 to 5 minutes until browned. Transfer to a plate.
  2. Add remaining oil to pan. Add the bell pepper nd onion; cook and stir for 7 to 8 minutes until softened.
  3. Add the quinoa, herbs, salt and water to skillet. Bring to a boil over high heat. Reduce heat to medium-low, cover and simmer, stirring once or twice, for 10 minutes.
  4. Uncover and stir in asparagus. Cover and simmer, without stirring, for 5 to 8 minutes or until liquid is absorbed. Remove from heat and stir in tofu.
  • Cuisine: Dinner, Main-Dish


  • Serving Size: 1/4 of entire dish
  • Calories: 346
  • Sugar: 8.8 g
  • Sodium: 306 mg
  • Fat: 11.4 g
  • Saturated Fat: 1.1 g
  • Carbohydrates: 45.6 g
  • Fiber: 8 g
  • Protein: 19.6 g
  • Cholesterol: 0 mg


Roasted Parsnip Soup
Quinoa Tabbouleh
Leave a Comment
Recipe rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.


Saturday 17th of October 2009

I made this to night and it was so easy. It was delicious! I am a tofu lover and am always looking for new, delicious recipes. To make the tofu look prettier, I have sprinkled some sesame seeds on it.Thank you so much!


Wednesday 15th of July 2009

this looks awesome! can't wait to try it out!

are you ready for the next season of project runway? it starts soon...can't wait!


Friday 17th of April 2009

I made this for dinner this evening and it was very tasty!Thanks,Michelle C


Friday 27th of March 2009

We're branching out and trying to use more tofu. We made this last night and loved it. I'm currently enjoying the leftovers for lunch. I added a small onion (sauteed with the tofu) and a few red pepper flakes and garlic. Oh, and we added sliced water chestnuts. Yummy and fast. Thanks for a fantastic, easy dinner!


Friday 6th of March 2009

Hi Marianne,

I am a knuckle-head! I made the correction :) Thanks for alerting me to the ommission.

This site uses Akismet to reduce spam. Learn how your comment data is processed.