americanEasyveganvegetariandairy freenut free
Tofu Power Plate
RATING
4.4/5(58)
TASTE SCORE
8/10
Baked tofu with quinoa, roasted vegetables, and steamed greens.
SERVINGS
1
INGREDIENTS
For 1 serving
NUTRITION · PER SERVING
396
396
CALORIES · 1 PLATE
Protein25g · 25%
Carbs28g · 28%
Fat23g · 52%
Fiber8g
Sugar6g
Saturated fat3g
Cholesterol0mg
Sodium489mg
Potassium1080mg
Phosphorus418mg
METHOD · 3 STEPS
Cook the quinoa until tender
- Rinse quinoa under cold running water to remove bitterness
- Combine quinoa and water in a medium saucepan
- Bring to a boil, then reduce heat and simmer for 14 minutes
- Remove from heat and fluff with a fork
Roast the tofu and vegetables
- Cut tofu into 1-inch cubes and chop zucchini and peppers
- Toss tofu and vegetables in olive oil and low-sodium soy sauce
- Spread in a single layer on a parchment-lined baking sheet
- Bake at 220C/425F for 25 minutes until tofu is golden
TIPPress the tofu between paper towels for 15 minutes before cubing to achieve a crispier texture.Wilt the spinach and plate the meal
- Sauté minced garlic in a pan until fragrant
- Add baby spinach and cook for 2 minutes until just wilted
- Divide quinoa, roasted vegetables, and tofu onto plates
- Finish with a fresh squeeze of lemon juice
PRO TIPS
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Use extra-firm tofu to ensure the cubes hold their shape during roasting.
- 2Do not overcrowd the baking sheet; vegetables need space to roast rather than steam.
- 3Toast the dry quinoa in the pot for 2 minutes before adding water to enhance its nutty flavor.
RECIPE VARIATIONS
Adapt it for your goals.
HEALTH BENEFITS
Why this is on our healthy list.
protein
Complete Plant-Based Protein
Tofu and quinoa together provide all nine essential amino acids.
fiber
High Fiber Content
Quinoa and roasted vegetables support digestive health and satiety.
heart
Heart Healthy Fats
Extra virgin olive oil provides monounsaturated fats to support cardiovascular health.
QUESTIONS?
Frequently asked questions
Yes, this dish is a nutritionally balanced meal providing high-quality plant protein, complex carbohydrates, and essential micronutrients.
PAIRS WELL WITH



