Quinoa, Tofu & Vegetable (Single Bowl Meal)
This single-bowl meal combines quinoa, tofu, and fresh vegetables to create a balanced dish packed with protein, fiber, and essential nutrients. It’s ideal for weight management as it has a low glycemic index, and provides long-lasting satiety. This meal is gluten-free, heart-healthy, and perfect for lunch or dinner.
Allergen Information: Contains Soy Allergy
Nutrition Facts
Per serving
Energy
148 kcal
Protein
12 g
Carbs
12 g
Fat
6 g
Fiber
3 g
Ingredients
Broccoli
0.5 cup, chopped (100g)
Green Bell pepper
0.5 cup, chopped (100g)
Zucchini
0.5 cup, chopped (100g)
Soy sauce
1 tsp (5g)
Olive Oil
1 tsp (5g)
Black Pepper
0.5 tsp (1g)
Common Salt
0.5 tsp (2.5g)
Quinoa
0.25 cup (50g)
Tofu (Pro Plant)
1 cup, cubed (200g)
Instructions
Preparation
For Cooking Quinoa:
Rinse the quinoa in a fine-mesh strainer under running water.
In a pressure cooker, add quinoa and water.
Close the lid of the pressure cooker and cook on high heat until you hear 2-3 whistles.
Then, reduce the heat to low and cook for another 5-7 minutes.
Turn off the heat and let the pressure release naturally.
Cooking Steps
Heat olive oil in a pan over medium heat.
Add chopped mixed vegetables and stir fry for 3-4 minutes until they are cooked but still have a crunch.
Add cubed tofu and stir fry for 2-3 minutes until it is lightly browned.
Add cooked quinoa and soy sauce to the pan. Mix well.
Season with salt and pepper to taste.
Cook for 1-2 minutes until everything is heated through.
Serve hot.
Community Reviews & Results
Arisha Mishra
"Prepped this over the weekend, and this version of Quinoa, Tofu & Vegetable (Single Bowl Meal) is so much better than restaurant style. The texture was amazingly soft, aromatic, and very satisfying. Super satisfied with the overall taste and nutritional value."
Chirag Rani Ghosh
"Including this in my weekly meal plan, and the step-by-step instructions made cooking completely seamless. The ingredient ratio is spot on, giving it a rich and authentic taste. A must-try dish on your wellness journey."
Anjali Saxena
"Prepped this over the weekend, and this version of Quinoa, Tofu & Vegetable (Single Bowl Meal) is so much better than restaurant style. The ingredient ratio is spot on, giving it a rich and authentic taste. Will definitely keep this in my regular rotation."
Mayank Prakash Rustagi
"Prepped this over the weekend, and Quinoa, Tofu & Vegetable (Single Bowl Meal) turned out absolute perfection! The texture was amazingly soft, aromatic, and very satisfying. Giving this five stars for ease of prep and fantastic taste!"