I love stir-fries…the groovy thing about them is that you can toss in every veggy combination you have in the fridge and it’s done deal!
My June Stir-Fry is a complete meal, it has vegetable, tofu, amaranth and quinoa, it’s very tasty and so easy to prepare.
3 tablespoons soy sauce
3 teaspoons olive/vegetable oil
90 g uncooked quinoa
90 g uncooked amaranth
1 chopped onion
1 chopped red/green bell pepper
6 sliced asparagus
3 small chopped tomatoes
2 packages firm tofu, drained and cubed
a few frozen sweet peas
Bring water to boil in a small saucepan. Stir in the quinoa and amaranth; reduce heat, and simmer 10 minutes. Remove from heat and strain them.
Heat oil in a large nonstick frying pan over medium-high heat. Add onion, then all the vegetables and tofu; add soy sauce and stir-fry for 5 minutes. Add the quinoa/amaranth,cook for a further 1 minute. Serve immediately.
If you ever wonder….
Quinoa: Quinoa is actually a seed, rather than a grain, that can be traced back to ancient Peru. Packed with protein, quinoa contains every amino acid, and is particularly rich in lysine, which promotes healthy tissue growth throughout the body. Quinoa is also a good source of iron, magnesium, vitamin E, potassium, and fiber.
Amaranth: Amaranth is a very popular food source used in Africa, Asia and South America. Amaranth is an exceptionally complete protein. At between 15-18% protein and containing the amino acids lysine and methionine, amaranth’s amino acid/protein profile is even higher than that found in meat and other animal products. Amaranth provides a good source of dietary fibre as well as iron, phosphorus, copper, and especially manganese. It contains more calcium and the supporting calcium co-factors – magnesium and silicon – than milk and eight times more iron than wheat.