Spicy Soya Chunk Quinoa Stir-Fry

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30 minTotal time
EasyDifficulty
420kcal / serving

Ingredients

For 1 serving

Ingredient substitutions

  • Ghee Use the same amount of neutral cooking oil.
  • Broccoli Use an equal amount of cauliflower florets.
  • Oregano Use the same amount of dried thyme.

Nutrition per serving

Estimated values for 1 serving, 420 kcal

Protein24 g
Carbohydrates57 g
Fat11 g

Fiber 9 g · Sugar 8 g · Sodium 550 mg

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A vibrant and nutritious stir-fry combining protein-rich soya chunks with quinoa and fresh vegetables, flavored with garlic, chili flakes, and a touch of soya sauce. Perfect for a healthy, satisfying single-serving meal.

Steps

  1. Rinse quinoa thoroughly and cook it in 100ml water until fluffy (about 15 minutes). Set aside.
  2. Soak soya chunks in hot water for 10 minutes, then drain and squeeze out excess water.
  3. Heat ghee in a pan over medium heat. Add minced garlic and chopped onion, sauté until translucent.
  4. Add soaked soya chunks to the pan and cook for 5 minutes until slightly browned.
  5. Add broccoli, carrot, sweet corn, and mushrooms. Stir-fry for 5-7 minutes until vegetables are tender but crisp.
  6. Stir in cooked quinoa, soya sauce, chili flakes, oregano, and salt. Mix well and cook for another 2 minutes.
  7. Garnish with chopped spring onion before serving.

Tips for Spicy Soya Chunk Quinoa Stir-Fry

  • Look for quinoa grains that have opened and turned fluffy; a wet or clumpy finish can make the stir-fry soggy.
  • Keep the vegetables bright and slightly firm; overcrowding the pan can make them steam instead of brown.
  • Taste before adding extra salt, since soya sauce already contributes saltiness.

Drink pairing

A crisp, dry lager
Its clean, refreshing finish balances the chili and savory soya sauce without overwhelming the vegetables.

0% option: Sparkling water with lime

Storage

Refrigerate leftovers within 2 hours in a covered container and use within 3–4 days. Reheat until steaming hot.

Frequently asked questions

How can I tell when the soya chunks are ready to use?
They should feel softened throughout after soaking; squeeze them well so excess water does not dilute the stir-fry.

Can I prepare any part of this ahead?
Cook the quinoa and soak and drain the soya chunks ahead, then refrigerate them separately and finish the stir-fry when ready to eat.

What can I serve alongside this?
It works well as a complete bowl on its own; a squeeze of lemon at the table can add a fresh, tangy contrast.
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