Quinoa, Tofu & Lobia (Single Meal Bowl)
This recipe is a perfect single meal bowl for weight loss, packed with protein, fiber and low in calories and carbs. It is gluten-free, making it ideal for those with gluten sensitivity. This bowl is a complete meal in itself, with quinoa, lobia beans, and tofu providing a good amount of protein and essential nutrients. It is a great option for those looking to lose weight or maintain a healthy diet.
Allergen Information: Contains Soy
Nutrition Facts
Per serving
Energy
307 kcal
Protein
21 g
Carbs
39 g
Fat
9 g
Fiber
9 g
Ingredients
Quinoa
0.25 cup (50g)
Lobia (Black Eyed Peas)
0.5 small cup (50g)
Tofu (Pro Plant)
0.5 cup, cubed (100g)
Chopped Onion
0.5 small cup (50g)
Chopped Tomato
1 small cup (100g)
Spinach
0.5 cup, chopped (100g)
Chopped Green Chilli
2 tsp (4g)
Olive Oil
1 tsp (5g)
Garam Masala
1 tsp (3g)
Turmeric powder
0.25 tsp (1.25g)
Coriander Powder
1 tsp (2g)
Common salt
0.5 tsp (2.5g)
Fresh Coriander Leaves (chopped)
1 tbsp (5g)
Instructions
Preparation
-Soak lobia overnight, and pressure cook for 2-3 whistles.
Cooking Steps
Rinse the quinoa well and soak it in water for 20-30 minutes.
In a pot, add water to a boil. Add the soaked quinoa and reduce the heat to low. Cover and cook for 15-20 minutes until the quinoa is cooked and the water is absorbed.
In a pan, heat oil over medium heat. Add chopped onions and green chillies, and sauté for 2-3 minutes until the onions turn translucent.
Add chopped tomatoes and cook for 2-3 minutes until they are soft and mushy.
Add chopped spinach and boiled lobia beans. Mix well and cook for 2-3 minutes until the spinach wilts.
Add cubed tofu and mix well. Cook for another 2-3 minutes until the paneer is heated through.
Add coriander powder, turmeric powder, garam masala and salt. Cook for another 4-5 mins. Mix well
Serve the quinoa in a bowl and top it with the lobia beans and tofu mixture.