Diabetic Vegetarian Stir Fry Recipe

Diabetic Vegetarian Stir Fry Recipe

Serves 4
Prep time 30 minutes
Cook time 10 minutes
Total time 40 minutes
This diabetic vegetarian stir fry recipe is a family favorite at my house. I am lucky my kids love tofu and quinoa! There are plenty of vegetables as well, including two types of bell peppers and lots of broccoli florets.


  • 2 cups Quinoa
  • 14oz Cooked Extra Firm Organic Tofu
  • 1 Medium Onion (chopped)
  • 1 Red Bell Pepper (thinly sliced)
  • 1 Yellow Bell Pepper (thinly sliced)
  • 3 cups Green Beans (chopped)
  • 3 tablespoons Sesame Oil
  • 2 tablespoons Low Sodium Soy Sauce
  • 1 tablespoon Ginger
  • 2 cloves Garlic (minced)
  • Non-Fat Cooking Spray (use as needed)


Step 1. Boil broccoli until tender, drain and then set aside.
Step 2. Cut tofu into 1 inch cubes. Heat 1 tbsp. of sesame seed oil over medium to high heat. When crackling, put tofu into into pan. Turn once. When golden brown on both sides, drain and put aside.
Step 3. Cook Quinoa according to package instructions. Typically, this is will mean the following. Rinse the quinoa, then put in water at about a 2-to-1 ratio. This will be approximately 3/4 cup of dry quinoa and about 1.5 cups of water. Boil until tender, about 15 minutes.
Step 4. Cut up the onion, red and yellow pepper into small thin strips. Put in non-stick fry pan with the non-fat cooking spray and the ginger and garlic. Cook until tender, maybe 5-10 minutes.
Step 5. Mix sesame oil and soy sauce. Put all the ingredients, except quinoa into large skillet and mix together. Cook for approximately 3-5 minute on low heat.
Step 6. On a plate, place 1/2 cup serving of the quinoa. On top of the quinoa, place about 1/4 of the vegetable stir fry mixture. Enjoy!