Herb-Baked Tofu with Quinoa, Spinach, and Tomatoes
Popularity3.0
Taste Score:8/10
A wholesome and flavorful meal featuring protein-packed baked tofu, fluffy quinoa, and a vibrant mix of spinach and cherry tomatoes. It's a perfect one-bowl dish for a healthy lunch or dinner.
Prep20m
Cook25m
Bake20m
Servings4
Serving:1 bowl360 cal
Ingredients
For 4 servings
400 gtofu (extra-firm, pressed and cut into 1-inch cubes)
About This Herb-Baked Tofu with Quinoa, Spinach, and Tomatoes Recipe
A wholesome and flavorful meal featuring protein-packed baked tofu, fluffy quinoa, and a vibrant mix of spinach and cherry tomatoes. It's a perfect one-bowl dish for a healthy lunch or dinner.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 360.26 calories per serving with 16.36g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
In a saucepan, bring 2 cups of water and 1/4 tsp salt to a boil.
Add the rinsed quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until all the water is absorbed.
Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
4
Sauté the Vegetables
Heat the remaining 2 tbsp of olive oil in a large pan over medium heat.
Add the minced garlic and sauté for 30 seconds until fragrant.
Add the halved cherry tomatoes and cook for 3-4 minutes until they begin to soften and burst.
Add the spinach in batches, stirring until it wilts completely. This will take about 2-3 minutes.
Season with the remaining 1/4 tsp salt and black pepper.
5
Assemble and Serve
Add the cooked, fluffed quinoa to the pan with the vegetables and toss to combine.
Squeeze in the fresh lemon juice and mix well.
Divide the quinoa-vegetable mixture among four bowls.
Top each bowl with a portion of the herb-baked tofu and serve immediately.
Pro Tips
1For best results, press the tofu for at least 30 minutes to remove excess water. This helps it get crispier when baked.
2Rinsing quinoa before cooking removes its natural coating, called saponin, which can make it taste bitter.
3Don't overcrowd the baking sheet with tofu, as it will steam instead of baking to a firm texture.
4You can prepare the marinated tofu and cooked quinoa ahead of time for quick meal prep during the week.
Recipe Variations
vegan
Vegan
Substitute the dairy yogurt with a plant-based yogurt like coconut or soy yogurt for the marinade.
high protein
High protein
Add 1 cup of cooked chickpeas or edamame to the quinoa and vegetable mix for an extra protein boost.
quick
Quick
Use pre-cooked quinoa pouches to save on cooking time. Simply heat and mix with the vegetables.
kid friendly
Kid friendly
Reduce the amount of red chili powder and garam masala to make the tofu milder for children.
Health Benefits
✨
Excellent Source of Plant-Based Protein
Tofu and quinoa together provide a substantial amount of protein, which is essential for muscle repair, growth, and overall body function.
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Complete Protein
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source.
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Rich in Iron and Fiber
Spinach is a great source of iron, important for energy, while quinoa provides dietary fiber that aids in digestion and promotes satiety.
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Heart-Healthy Fats
Olive oil contributes monounsaturated fats, which are beneficial for heart health and reducing inflammation.
Frequently Asked Questions
Is Herb-Baked Tofu with Quinoa healthy?
Yes, this dish is very healthy. It provides a great balance of plant-based protein from tofu, complex carbohydrates and fiber from quinoa, and vitamins and minerals from the spinach and tomatoes.
How many calories are in this dish?
One serving of Herb-Baked Tofu with Quinoa contains approximately 400-450 calories, making it a well-rounded and satisfying meal.
Can I use other vegetables?
Absolutely! Feel free to add other vegetables like bell peppers, zucchini, broccoli, or mushrooms. Sauté them along with the tomatoes.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. It can be enjoyed cold or reheated in the microwave.
