Quinoa Bowl with Baked Tofu
This hearty quinoa bowl combines fluffy quinoa, crispy baked tofu, roasted vegetables, and a tangy lemon-tahini dressing. It’s protein-packed, vegan-friendly, and perfect for a wholesome lunch or dinner.
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Servings:2-3
Ingredients
For the Quinoa:
1 cup quinoa
2 cups vegetable broth (or water + pinch of salt)
For the Baked Tofu:
1 block (14 oz / 400g) extra-firm tofu
2 tbsp olive oil
1 tbsp soy sauce
1 tbsp lemon juice
1 tsp garlic powder
½ tsp smoked paprika
Pinch of black pepper
For the Roasted Veggies:
1 cup cherry tomatoes
1 medium zucchini
1 bell pepper
1 small red onion
2 tbsp olive oil
Salt & pepper to taste
For the Lemon-Tahini Dressing:
3 tbsp tahini
2 tbsp lemon juice
1 tbsp olive oil
1 clove garlic
1–2 tbsp water
Pinch of salt
Garnish:
Fresh parsley or cilantro, chopped
Toasted sesame seeds
Instructions
Cook the quinoa
In a saucepan, bring broth (or water) to a boil.
Add quinoa, reduce heat, cover, and simmer for 15 minutes.
Remove from heat, let sit 5 minutes, then fluff with a fork.
Prepare the tofu
Preheat oven to 400°F (200°C).
Cut pressed tofu into cubes.
In a bowl, mix olive oil, soy sauce, lemon juice, garlic powder, smoked paprika, and pepper.
Toss tofu cubes in marinade, then spread on a parchment-lined baking sheet.
Bake for 25–30 minutes, flipping halfway, until golden and crispy.
Roast the veggies
On another baking sheet, toss zucchini, bell pepper, onion, and tomatoes with olive oil, salt, and pepper.
Roast at 400°F (200°C) for 20–25 minutes until tender and slightly caramelized.
Make the dressing
In a small bowl, whisk tahini, lemon juice, olive oil, garlic, salt, and water until smooth and pourable.
Assemble the bowls
Divide quinoa into bowls.
Top with roasted veggies and baked tofu.
Drizzle with lemon-tahini dressing.
Garnish with parsley and sesame seeds.
Notes & Tips
For extra crunch, add roasted chickpeas or pumpkin seeds.
Swap roasted veggies for seasonal ones (e.g., carrots, broccoli, or eggplant).
If you prefer a Mediterranean twist, add kalamata olives or cucumber salad.
Make ahead: Store components separately in the fridge for up to 4 days.
Frequently Asked Questions
Q: Can I air-fry the tofu instead of baking?
A: Yes! Air-fry at 375°F (190°C) for 15–20 minutes, shaking halfway, until crispy.
Q: Can I make it gluten-free?
A: Yes, just use tamari instead of soy sauce.
Q: What protein can I use instead of tofu?
A: Roasted chickpeas, tempeh, or grilled halloumi work great too.
Nutritional Information
Calories: 480
Protein: 19g
Carbs: 52g
Fat: 21g
Fiber: 9g