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.