Stir-Fried Tofu with Quinoa and Sautéed Vegetables
A Perfect Mounjaro Diet Dinner Recipe – Stir Fried Tofu with Quinoa and Sauteed Vegetables – 38 Carbs, 388 Cals
Stir-Fried Tofu with Quinoa and Sautéed Vegetables – A Perfect Mounjaro Diet Recipe. The Mounjaro diet focuses on whole, nutrient-dense foods that help regulate blood sugar levels, boost metabolism, and promote sustainable weight loss. One of the best ways to fuel your body while following the Mounjaro diet is by incorporating high-protein, fiber-rich, and low-glycemic meals.
This Stir-Fried Tofu with Quinoa and Sautéed Vegetables is an excellent plant-based option that aligns perfectly with your Mounjaro journey. It’s rich in plant protein, fiber, and healthy fats, ensuring that you stay full and satisfied without spiking blood sugar levels. Plus, it’s quick and easy to prepare, making it a great addition to your weekly meal plan!
Stir-Fried Tofu with Quinoa and Sautéed Vegetables Recipe
Stir-Fried Tofu with Quinoa and Sautéed Vegetables Recipe
Makes 2 servings
388 Cals, 38.5g carbs
INGREDIENTS
For the Quinoa:
½ cup quinoa, rinsed
1 cup water or vegetable broth
¼ tsp salt
For the Tofu Stir-Fry:
1 block (8 oz) extra-firm tofu, pressed and cubed
1 tbsp olive oil or avocado oil
1 tbsp low-sodium soy sauce (or coconut aminos for gluten-free option)
1 tsp sesame oil
½ tsp garlic powder
½ tsp onion powder
¼ tsp smoked paprika
1 tbsp cornstarch or arrowroot starch (for crispiness)
For the Sautéed Vegetables:
1 cup broccoli florets
½ red bell pepper, sliced
½ yellow bell pepper, sliced
½ zucchini, sliced
½ small red onion, thinly sliced
1 clove garlic, minced
1 tbsp olive oil
1 tbsp low-sodium soy sauce
¼ tsp black pepper
¼ tsp red pepper flakes (optional, for heat)
For Garnish:
1 tbsp sesame seeds
1 tbsp chopped green onions
Lemon or lime wedges (optional)
INSTRUCTIONS
To cook the Quinoa, bring 1 cup of water (or vegetable broth) to a boil in a small pot. Add rinsed quinoa and a pinch of salt. Reduce heat to low, cover, and simmer for 12-15 minutes or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and set aside.
To prepare the Tofu, press the tofu using a clean kitchen towel or tofu press to remove excess moisture. Cut the tofu into cubes and place in a bowl. Toss with soy sauce, sesame oil, garlic powder, onion powder, smoked paprika, and cornstarch to coat evenly. Heat 1 tbsp olive oil in a non-stick skillet over medium heat. Add tofu cubes and cook for 4-5 minutes per side until golden and crispy. Remove from pan and set aside.
To sauté the Vegetables, heat 1 tbsp olive oil over medium heat in the same pan. Add minced garlic and sliced onions, cooking for 1 minute until fragrant. Add broccoli, bell peppers, and zucchini, stirring frequently. Cook for 4-5 minutes until vegetables are tender-crisp. Stir in soy sauce, black pepper, and red pepper flakes for flavor.
To Serve:
Divide the cooked quinoa between two plates. Top with sautéed vegetables and crispy tofu. Garnish with sesame seeds and green onions. Serve with lemon or lime wedges for a fresh, zesty finish.
Following the Mounjaro diet doesn’t mean sacrificing delicious, satisfying meals. This Stir-Fried Tofu with Quinoa and Sautéed Vegetables is a flavorful, nutrient-rich meal that keeps you full while supporting weight loss and blood sugar balance. It’s an excellent plant-based option, loaded with protein and fiber, making it perfect for those on Mounjaro, a low-glycemic diet, or anyone looking for a healthy, balanced meal. Give this recipe a try and enjoy a meal that fuels your body and supports your wellness goals!
Let us know in the comments: Have you tried this recipe? What are your favorite Mounjaro-friendly meals? Share your thoughts below!
Need the Mounjaro Drink Recipe? Click this link for 2 NATURAL HOMEMADE MOUNJARO RECIPES. If you’d like the 7 day Mounjaro Friendly Menu to follow while drinking the Mounjaro weight loss beverage, click this MOUNJARO link. Better yet, CONTACT ME HERE and I’ll send you the full 4 week weight loss printable PDF Meal Plan, which includes breakfast, lunch, and dinner suggestions for all 28 days.
Or just come back and check out the dinner meal planned for tomorrow – it’s Grilled Shrimp with Cauliflower Rice and roasted Brussels Sprouts
Best wishes to you on your weight loss quest. If you have any questions, please post them in the comments or send me a message. Ciao 🙂
