Zesty Tofu and Quinoa

 

Zesty Tofu and Quinoa

 

A colourful, protein-packed dish that mixes crispy tofu with fluffy quinoa, fresh greens, and a zesty citrus dressing. Perfect for a wholesome lunch or mild dinner.

Ingredients (Serves 2-3)

For the Tofu:

200g organization tofu, tired and cubed

1 tbsp olive oil

1 tsp smoked paprika

½ tsp garlic powder

Salt and pepper, to taste

For the Quinoa:

1 cup quinoa, rinsed

2 cups water or vegetable broth

Pinch of salt

Vegetables:

1 small red bell pepper, diced

½ cucumber, chopped

1 small carrot, julienned

2 spring onions, sliced

Handful of clean parsley or cilantro, chopped

Zesty Dressing:

2 tbsp olive oil

Juice of one lemon

1 tsp Dijon mustard

1 tsp honey or maple syrup

½ tsp chili flakes (elective)

Salt and pepper, to flavor

Instructions

1. Cook the Quinoa:

In a medium saucepan, convey water or broth to a boil. Add quinoa and a pinch of salt. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and set apart.

2. Prepare the Tofu:

Pat tofu dry to dispose of extra moisture. Toss cubes in olive oil, smoked paprika, garlic powder, salt, and pepper. Heat a non-stick pan over medium warmth and prepare dinner tofu till golden and crispy on all sides, about 6-8 mins.

3. Make the Dressing:

Whisk together olive oil, lemon juice, Dijon mustard, honey, chili flakes, salt, and pepper until emulsified. Adjust seasoning to taste.

4. Assemble the Bowl:

In a huge bowl, combine cooked quinoa, vegetables, and crispy tofu. Drizzle with the zesty dressing and toss gently. Garnish with clean parsley or cilantro for delivered brightness.

5. Serve:

Enjoy heat or chilled. This dish pairs properly with a side of leafy vegetables or avocado slices for extra creaminess.

Tips & Variations

Add crunch: Toasted pumpkin seeds or almonds on top.

Extra flavor: Marinate tofu in soy sauce and lime juice for 15 mins before pan-frying.

Meal prep: Quinoa and tofu keep nicely inside the refrigerator for 2-three days, making this dish best for lunchboxes.

Spice it up: Add a pinch of smoked chili powder to the tofu for a smoky warmness.

Nutrition Highlights (consistent with serving):

Protein: 18–20g

Fiber: 6–7g

Healthy fats from olive oil and elective nuts

Rich in nutrients A, C, and K from clean veggies

This recipe is bright, wholesome, and zesty, providing a balanced mix of protein, complicated carbs, and clean flavors in every bite.