Quinoa, Tofu & Bell Peppers (Single Meal Bowl)
This single bowl meal combines quinoa, tofu, bell pepper and a flavorful sauce to create a nutrient-rich, well-rounded dish. Quinoa provides complex carbohydrates and protein, tofu adds plant-based protein, vegetables offer vitamins and minerals, and the sauce ties it all together with flavor.
Nutrition Facts
Per serving
Energy
256 kcal
Protein
15 g
Carbs
26 g
Fat
11 g
Fiber
7 g
Ingredients
Quinoa
0.25 cup (50g)
Tofu (Pro Plant)
0.5 cup, cubed (100g)
Red Bell Pepper
0.5 cup, sliced (100g)
Green Bell pepper
0.5 cup, sliced (100g)
Yellow Bell Pepper
0.5 cup, sliced (100g)
Olive Oil
2 tsp (10g)
Soy sauce
2 tsp (10g)
Chilli flakes
1 tsp (2g)
Grated Ginger
1 tsp (3g)
Common salt
0.5 tsp (2.5g)
Clove Garlic, Minced
1 tsp (5g)
Plain Water
2 medium cup (500g)
Rice Vinegar
1 tbsp (15g)
Instructions
Preparation
Quinoa Preparation:
- Rinse quinoa thoroughly and cook it in a 2:1 ratio of water to quinoa until fluffy (about 15 minutes). Set aside.
Sauce Preparation:
- Whisk together soy sauce, oil, rice vinegar, garlic, ginger, and chili flakes in a bowl.
Cooking Steps
Sautéed Vegetables:
Heat oil in a non-stick pan over medium heat.
Add all 3 bell peppers. Sauté for 5-7 minutes until tender but still crisp. Remove and set aside.
Sautéed Tofu:
In the same pan, add tofu cubes and sauté for 5-7 minutes, flipping occasionally, until golden and slightly crispy.
Combine and Serve:
In a bowl, add a layer of cooked quinoa as the base.
Top with cooked bell peppers and tofu.
Drizzle the prepared sauce over the bowl.
Seve it.