Ingredients
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For the marinade:
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1 block extra firm tofu (about 1 pound), drained and cubed
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1/4 cup low-sodium soy sauce
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2 tablespoons apple cider vinegar
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2 teaspoons brown sugar
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1 small onion, roughly chopped
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1 clove garlic, minced
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1 inch fresh ginger, peeled and grated
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1 red bell pepper, seeded and finely diced
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1 green bell pepper, seeded and finely diced
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For the tofu and quinoa:
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1 tablespoon cornstarch
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1/4 cup water
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1 package (8 ounces) whole wheat soba noodles, cooked according to package directions
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1 cup cooked white or brown rice
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1/2 cup cooked black quinoa
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For the dressing:
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1/4 cup unsweetened coconut flakes, plus more for garnish
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1 tablespoon tamari or gluten-free soy sauce
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1 tablespoon rice wine vinegar
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1 tablespoon honey
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1 tablespoon maple syrup
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1 tablespoon olive oil
Directions
Sub_title: A Budget-friendly, Whole foods plant-based meal perfect for Meatless Monday!
Description: This delicious Thai-spiced tofu and quinoa bowl is packed with protein, fiber, and flavor without any added oil or animal products. Serve over crunchy rice noodles for a complete meal that’s both satisfying and nourishing. Plus, it can be made in just 30 minutes using wholesome, affordable ingredients!
Ingredients:
For the marinade:
* 1 block extra firm tofu (about 1 pound), drained and cubed
* 1/4 cup low-sodium soy sauce
* 2 tablespoons apple cider vinegar
* 2 teaspoons brown sugar
* 1 small onion, roughly chopped
* 1 clove garlic, minced
* 1 inch fresh ginger, peeled and grated
* 1 red bell pepper, seeded and finely diced
* 1 green bell pepper, seeded and finely diced
For the tofu and quinoa:
* 1 tablespoon cornstarch
* 1/4 cup water
* 1 package (8 ounces) whole wheat soba noodles, cooked according to package directions
* 1 cup cooked white or brown rice
* 1/2 cup cooked black quinoa
For the dressing:
* 1/4 cup unsweetened coconut flakes, plus more for garnish
* 1 tablespoon tamari or gluten-free soy sauce
* 1 tablespoon rice wine vinegar
* 1 tablespoon honey
* 1 tablespoon maple syrup
* 1 tablespoon olive oil
Instructions:
1. For the marinade, combine all ingredients in a blender or food processor and puree until smooth. Place the cubed tofu in a large resealable bag and pour the marinade mixture over top. Seal the bag and gently massage the marinade into the tofu for about 10 minutes. Set aside.
2. Meanwhile, prepare the quinoa and noodles as directed above. Once they are ready, divide them evenly between two large bowls.
3. Heat a small skillet over medium heat and add the cornstarch and water mixture. Stir constantly until thickened, about 2-3 minutes. Remove from heat and set aside.
4. Add the tofu to the pan you used to marinate it and cook for about 5 minutes per side, or until lightly browned and heated through. Cut the tofu into bite-size pieces and add to one of the prepared bowls along with any remaining marinade.
5. To assemble the bowls, layer each bowl with the cooked noodles, quinoa, tofu, and vegetables. Top with additional sliced scallions, mint leaves, and cashews if desired. Serve immediately with your favorite dipping sauce or drizzle on the thai spice dressing.
Serves: 2 (serving size: about 1 1/2 – 2 cups)
Difficulty: Easy
Calories: 510 kcal | Carbohydrates: 83 g | Protein: 25 g | Fat: 13 g | Saturated Fat: 1 g | Cholesterol: 0 mg | Sodium: 1020 mg | Potassium: 740 mg | Fiber: 11 g | Sugars: 14 g | Vitamin A: 400 IU | Vitamin C: 100 mg | Calcium: 100 mg | Iron: 4 mg
Note: You can adjust the amount of spiciness by adding more or less chili paste to the marinade. If you prefer a creamier texture, simply increase the amount of silken tofu used in the recipe.
Steps
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1
Done
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For the marinade, combine all ingredients in a blender or food processor and puree until smooth. Place the cubed tofu in a large resealable bag and pour the marinade mixture over top. Seal the bag and gently massage the marinade into the tofu for about 10 minutes. Set aside. |
|
2
Done
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Meanwhile, prepare the quinoa and noodles as directed above. Once they are ready, divide them evenly between two large bowls. |
|
3
Done
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Heat a small skillet over medium heat and add the cornstarch and water mixture. Stir constantly until thickened, about 2-3 minutes. Remove from heat and set aside. |
|
4
Done
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Add the tofu to the pan you used to marinate it and cook for about 5 minutes per side, or until lightly browned and heated through. Cut the tofu into bite-size pieces and add to one of the prepared bowls along with any remaining marinade. |
|
5
Done
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To assemble the bowls, layer each bowl with the cooked noodles, quinoa, tofu, and vegetables. Top with additional sliced scallions, mint leaves, and cashews if desired. Serve immediately with your favorite dipping sauce or drizzle on the thai spice dressing. |
