A simple, healthy and protein-rich vegan meal. This colourful Vegan Quinoa Tofu Bowl is packed with quinoa, tofu, carrots, beetroot, peas, roasted peanuts, lemon juice, and olive oil. Light, filling, and perfect for lunch, dinner, or meal prep.
Approximate nutrition (full dish): Calories 945 | Protein 47-48g | Carbs 98g | Fat 44g | Fibre 18-22g.
Tip: Use a 1:1.75 quinoa-to-water ratio for perfectly fluffy quinoa.
Ingredients
Method
- Cook quinoa: bring water and quinoa to a boil, reduce to a simmer, cover and cook for 15 minutes until all water is absorbed. Fluff with a fork and set aside.
- Toss carrots and beetroot with 1 tbsp olive oil, cumin, salt, and pepper. Roast in a pan or oven at 200C for 15 minutes until tender and lightly caramelized.
- Pan-fry tofu cubes in 1 tbsp olive oil over medium-high heat with a pinch of turmeric and salt until golden on all sides, about 6 minutes.
- Blanch green peas in boiling water for 2 minutes, then drain.
- Assemble the bowl: spoon quinoa as the base, top with roasted vegetables, tofu, and peas. Drizzle with lemon juice and scatter roasted peanuts and fresh coriander on top.
Notes
Use a 1:1.75 quinoa-to-water ratio for perfectly fluffy quinoa. Press the tofu well before frying — wrap in a clean towel and place a heavy pan on top for 10 minutes. Approximate nutrition (full dish): Calories 945 | Protein 47g | Carbs 98g | Fat 44g | Fibre 20g.
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