Give your favorite veggies a flavorful punch with ginger, hoisin sauce, soy sauce and sesame seeds. Serve over a bed of fluffy quinoa for an extra dose of protein. This recipe was featured in The Kids Cook Monday pilot with Columbia University’s Teachers College and Harlem Health Promotion.
Serves 4
Food for Thought: “Open sesame!” is a phrase from the story Ali Baba and the Forty Thieves. In the story, saying the phrase opens a magical cave full of treasure! Sesame seeds aren’t magical, but they sure are delicious. The seeds come from a short flowering plant and are often used to add flavor to bagels, hamburger buns and Asian dishes like stir fries. They’re also a healthy source of calcium and other minerals.
Cooking Tip of the Week: Like butter, sesame oil can spoil quickly, becoming rancid. Spoiled oil both tastes bad and isn’t good for your health. Store sesame oil in the refrigerator to keep it fresh for as long as possible.
Family Dinner Conversation Starter: What would you do if you found hidden treasure? Would you keep it or give it away?
Ingredients
For the quinoa:
1 cup quinoa
2 cups water
For the veggies and tofu:
16 ounces frozen veggies of choice, thawed
16 ounces firm tofu, cubed
2 tablespoons olive oil
For the ginger sauce:
2 teaspoons fresh ginger, grated
6 tablespoons hoisin sauce**
1 tablespoon soy sauce**
2 tablespoons water
¼ teaspoon salt
a few drops sesame oil**
To complete the Sesame Ginger Veggie Stir Fry:
1/2 cup sesame seeds
*Quinoa is a heart-healthy grain as well as a complete protein. It can be found in the grain section of most grocery stores. Feel free to substitute brown rice if you can’t find quinoa.
**Found in the Asian or sauce section of most grocery stores.
Directions:
To make the quinoa:
Kid: Rinse the quinoa several times.
Adult: Boil the water in a medium saucepan over high heat. Add the quinoa and bring back to a boil. Turn heat down to low and let simmer for 15-20 minutes, or until the water absorbs.
To stir fry the veggies and tofu:
Together: Press the tofu with paper towels to absorb moisture. Cut the tofu into strips about 1/2 inch wide and 1 inch long.
Adult: Place 1 tablespoon of the oil in a frying pan over medium-high heat. Add the vegetables and cook 5-7 minutes, stirring intermittently, or until the veggies are completely heated through and cooked to preference.
Adult: Heat the last tablespoon of oil in a separate frying pan over medium-high heat. Cook tofu 3-5 minutes, or until golden brown, flip and cook an additional 3 minutes, or until tofu has been cooked to preference on both sides.
To make the ginger sauce:
Kid: Whisk the grated ginger, hoisin sauce, soy sauce, water, salt and sesame oil together in a medium bowl.
Together: Pour the ginger sauce over the sautéed veggies and tofu.
To complete the Ginger Sesame Veggie Stir Fry:
Adult:Turn the oven to broil. Spread the sesame seeds onto a baking sheet and place the baking sheet under the broiler for 2-4 minutes, or until the seeds are golden-brown and fragrant.
Together: Serve the quinoa into equal portions, top with sauce coated veggies and tofu.
Kid: Sprinkle the toasted sesame seeds over the veggies and tofu and enjoy.
