Mediterranean Tofu & Roasted Vegetable Power Plate with Quinoa
A hearty and flavorful dinner featuring pan-fried tofu marinated in a touch of soya sauce, served alongside seasonal roasted vegetables like broccoli, bell peppers, zucchini, and sweet potato, all over a bed of fluffy quinoa. A perfectly balanced meal with Mediterranean flair.
Ingredients
- Tofu200 g
- Quinoa125 g
- Broccoli125 g
- Bell Pepper100 g
- Red Onion50 g
- Garlic Powder0.5 g
- Onion Powder0.5 g
- Bell Pepper100 g
- Olive Oil15 g
- Dried Oregano0.5 g
- Salt0.5 g
- Black Pepper0.5 g
- Sweet Potato150 g
- Zucchini100 g
- Soya Sauce10 ml
Instructions
- 1Step 1
Rinse quinoa thoroughly. In a medium pot, combine quinoa with 500ml water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed. Fluff with a fork.
- 2Step 2
While quinoa cooks, drain and press tofu. Cut into 1cm thick 'steaks' or cubes. In a shallow dish, whisk together soya sauce, garlic powder, onion powder, dried oregano, and black pepper. Add tofu and marinate for 5 minutes.
- 3Step 3
Chop broccoli florets, sweet potato, bell pepper, zucchini, and red onion into bite-sized pieces.
- 4Step 4
Heat 15g of olive oil in a large non-stick pan or skillet over medium-high heat. Add the marinated tofu and pan-fry for 4-5 minutes per side, until golden brown and slightly crispy. Remove tofu and set aside.
- 5Step 5
Add the remaining 15g of olive oil to the same pan. Add sweet potato, bell pepper, zucchini, red onion, and a pinch of salt. Sauté for 7-8 minutes, stirring occasionally, until vegetables are tender-crisp.
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