Protein-Packed Vegan Tofu Quinoa Bowls

• 份量: 3 servings
• 活動時間: 1 hour 10 minutes
• 總時間: 1 hour 30 minutes

食材

1 cup quinoa, uncooked

1 cup shelled edamame, pre-cooked or frozen and defrosted

2 cups shredded carrots

2 cups shredded red cabbage

1 tbsp toasted sesame seeds

1 block tofu, firm or extra-firm, drained and pressed

1/4 cup + 1 tbsp reduced sodium soy sauce

2 tbsp rice vinegar

2 tbsp toasted sesame oil

1 tbsp white miso

1 tbsp maple syrup

1/2 inch piece of ginger, grated (or 1/4 tsp dried ginger)

1 clove garlic, grated (or 1/4 tsp garlic powder)

步驟

Prep the marinade and tofu

In a small bowl, whisk together soy sauce, rice vinegar, toasted sesame oil, miso, maple syrup, ginger, and garlic until smooth with no lumps.

Cut the tofu into cubes. Place the tofu cubes in a single layer in a shallow baking dish or in a ziplock baggie.

Pour the marinade over the tofu so each piece is coated. Set the tofu in the fridge to marinate, ideally for an hour or more. Flip the tofu over once or twice so it is evenly marinated.

Preheat the oven to 400°F. Line a baking sheet with parchment paper.

Place the marinated tofu cubes on the baking sheet, with an inch or two between each piece. Bake for 20 minutes, until the edges are deeply golden brown. Reserve the leftover marinade in the baking dish to use as a sauce.

Cook quinoa on the stovetop for 12-15 minutes until fluffy. Fluff with a fork and set aside until the tofu is done cooking.

Assemble your bowls

Add a few scoops of quinoa to the base of your bowls, then top with some tofu, shredded carrots, shredded cabbage, edamame, and a sprinkle of sesame seeds.

Drizzle a generous amount of leftover marinade over the bowls and toss it up.

Enjoy warm or cold!

營養

• 每份大小: one third of recipe
• 卡路里: 621
• 總脂肪: 27.6 g
• 飽和脂肪: 3.8 g
• 總碳水化合物: 62.9 g
• 膳食纖維: 13.4 g
• 蛋白質: 37.9 g