Curried Tofu Quinoa Bowl (25 Minutes)

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This recipe brings together a variety of nutritious ingredients to create a well-balanced and satisfying meal. The quinoa serves as the base, providing a nutty and protein-rich foundation, while the curried tofu adds a delightful spice and protein boost. The broccoli and cauliflower add a refreshing crunch, while the raisins provide a touch of natural sweetness. Let’s get started!

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x

Ingredients

Units Scale
  • 1 cup quinoa, rinsed
  • 1 block (14 ounces) firm tofu, drained and cubed
  • 2 tablespoons curry powder
  • 1 tablespoon olive oil
  • 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 1/2 cup raisins
  • Salt and pepper, to taste
  • Fresh cilantro or parsley, for garnish (optional)

Instructions

  1. Cook the quinoa according to package instructions. Set aside.
  2. In a bowl, toss the tofu cubes with the curry powder until evenly coated.
  3. Heat the olive oil in a large skillet over medium heat. Add the curried tofu and cook for 8-10 minutes, or until the tofu is golden and slightly crispy. Set aside.
  4. Steam the broccoli and cauliflower florets for 5-6 minutes until they are tender but still crisp. Alternatively, you can sauté them in a separate pan with a bit of olive oil for added flavor and texture.
  5. In a large mixing bowl, combine the cooked quinoa, curried tofu, steamed broccoli and cauliflower, and raisins. Season with salt and pepper to taste. Toss gently to mix all the ingredients together.

Notes

Do make sure to drain the tofu properly to remove excess moisture, allowing it to develop a crispy texture when cooked. Feel free to add additional spices like turmeric or cumin for extra flavor complexity. Don’t be afraid to customize your bowl by adding other vegetables or toppings like sliced almonds or toasted coconut flakes if desired. Enjoy!

*Please keep in mind that the following nutritional information is based on estimates and can vary depending on the specific brands and ingredients used.

Nutrition

  • Serving Size: 1 serving
  • Calories: 380
  • Sugar: 10g
  • Sodium: 480mg
  • Fat: 12g
  • Carbohydrates: 50g
  • Fiber: 8g
  • Protein: 18g
  • Cholesterol: 0mg

Pair this with...

Strawberry Smoothie

You'll need about 1 cup of fresh strawberries (or frozen if you've got 'em), 1/2 a banana to add creaminess, 1 cup of your favorite milk (almond, cow’s, soy – whatever floats your boat), and a drizzle of honey or a sprinkle of sugar for a touch of sweetness. Optional: a dollop of yogurt for added richness and probiotics. Pop everything into your blender, give it a whirl until it's silky smooth, and pour into a chilled glass. If you're feeling a tad adventurous, toss in a handful of oats or your choice of protein powder for an extra kick.

Fresh Spinach Salad

Start by washing and drying fresh spinach leaves, which will serve as the vibrant base of your salad. Hull and slice some ripe strawberries, their juicy sweetness a perfect contrast to the spinach. Crumble in some creamy feta cheese, which adds a delightful salty tang. For that crunch, toss in a handful of your favorite nuts—be it toasted almonds, walnuts, or pecans. When it comes to dressing, a simple balsamic vinaigrette works wonders. Whisk together balsamic vinegar, olive oil, a touch of honey or maple syrup for sweetness, and season with salt and pepper. Drizzle it over the salad just before serving to keep everything fresh.

Kale Chips with Chili Flakes

Start by selecting a fresh bunch of kale, washing and thoroughly drying the leaves. Tear them into chip-sized pieces, discarding the tough central stems. In a large mixing bowl, drizzle the kale with olive oil, ensuring each piece is lightly coated. Sprinkle in those fiery chili flakes, adjusting to your heat preference. Give everything a good toss to distribute the flavors evenly. Lay out the seasoned kale pieces on a baking sheet, ensuring they aren't overlapping. Into a preheated oven they go, baking until they're crisp, yet still vibrant in color. Once out, they'll continue to crisp up a touch more.

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