Tofu Quinoa Bowl

When I first became a vegetarian, quinoa and tofu were like the Holy Grails of maintaining a meat free diet. But truthfully, I didn't like the taste of either at first.

It took a lot of trial and error on the best way to prepare these two so that I would like them. But, the reason for why I didn't like them was because I wanted them to taste too similarly to chicken and rice.

For most vegetarian meals, tofu is often used to replace chicken and quinoa is often used to replace rice. But let's keep it real, neither of these taste anything like it. It's all about the way it's seasoned. The moment I stopped expecting these items to resemble chicken and rice was when I began to enjoy them.

Both tofu and quinoa are excellent sources of protein. They pack a lot of power and that's why I wanted to create a bowl where I mixed the two together.

Serving Size: 6-8 servings
Tofu Quinoa Bowl

  • 12 oz of green beans (you can use frozen or fresh. I opted for fresh)
  • 1 pack extra firm tofu
  • 1 cup tri color quinoa
  • 1/2 cup of water
  • 1 Tbsp of butter
  • 1 Tbsp of garlic powder
  • 1 Tbsp of chilli powder
  • 1 tsp of onion powder
  • salt and pepper to taste

Green Beans
  • In a pot, add your 1/2 cup of water along with the green beans. Bring water to a boil or until green beans are tender
  • Drain water from green beans and set to a bowl
  • Add in your salt, garlic powder and onion powder. Add butter on top and stir so that the ingredients are evenly mixed

Tofu Prep
  • Preheat oven to 400℉
  • Take you tofu and wrap in a cloth or paper towel. Press or squeeze as much moisture out. 
  • Once moisture has been remove from the tofu, you can cut the tofu into little chunks or slices. You can season with salt, pepper, and garlic powder. I go heavy on the pepper and garlic powder here
  • Using a little bit of oil to coat your cooking pan, spread tofu evenly on pan and add to the oven
  • Allow to bake for 30 minutes. Flip over tofu about halfway throug. Bake until tofu is a crisp brown

Quinoa Prep
  • Take one cup of your dried quinoa
  • Rinse and drain quinoa
  • Add quinoa to a pot lightly salted water
  • Allow water to come to a boil. Let quinoa cook until water is evaporated. Stir ocassionally

So, I know what you're thinking. Rhonda, this looks like another recipe with a ton of steps. Trust me, it isn't as bad as it looks. When you're preparing a meal that has more than one recipe it takes a little bit of time to prepare. But once your tofu, quinoa, and green beans are's all set from there.

I liked to drizzle a little bit of Japanese white sauce over top this quinoa bowl. Even soy sauce or a teriyaki sauce could do the trick as well. Best rest assured, this is a very filling meal and packed with a lot of key nutrients and protein.

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