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Mediterranean Tofu & Roasted Vegetable Power Plate with Quinoa

Mediterranean Tofu & Roasted Vegetable Power Plate with Quinoa

Ingredients (Serves 2)

Tofu200 g
Broccoli125 g
Sweet Potato150 g
Bell Pepper100 g
Zucchini100 g
Red Onion50 g
Olive Oil15 g
Soya Sauce10 ml
Garlic Powder0.5 g
Onion Powder0.5 g
Dried Oregano0.5 g
Quinoa125 g
Salt0.5 g
Black Pepper0.5 g

Instructions

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.
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.
3
Chop broccoli florets, sweet potato, bell pepper, zucchini, and red onion into bite-sized pieces.
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.
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.
6
Return tofu to the pan and toss gently with the vegetables. Serve hot over the cooked quinoa.
Mediterranean Tofu & Roasted Vegetable Power Plate with Quinoa
Featured Recipe
Dinner
20 min
Medium
High Protein
Quick Meal
High Protein

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.

20 min
2 servings
MEDIUM
Dinner
20 min
Medium
High Protein
Nutrition Facts
683
Calories
47g
Protein
79g
Carbs
34g
Fat
🎉
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Ingredients

Servings:
2
Main Ingredients2
  • Tofu200 g
  • Quinoa125 g
Vegetables & Herbs5
  • Broccoli125 g
  • Bell Pepper100 g
  • Red Onion50 g
  • Garlic Powder0.5 g
  • Onion Powder0.5 g
Pantry Staples5
  • Bell Pepper100 g
  • Olive Oil15 g
  • Dried Oregano0.5 g
  • Salt0.5 g
  • Black Pepper0.5 g
Additional Items3
  • Sweet Potato150 g
  • Zucchini100 g
  • Soya Sauce10 ml

Instructions

  1. 1
    Step 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.

  2. 2
    Step 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.

  3. 3
    Step 3

    Chop broccoli florets, sweet potato, bell pepper, zucchini, and red onion into bite-sized pieces.

  4. 4
    Step 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.

  5. 5
    Step 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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