Crispy Tofu Quinoa Bowl with Pickled cucumber

I call recipes like this – “mighty bowls”, because of the ultimate combination of nutrients and vitamins it has in one meal. You can have it for breakfast, lunch or dinner, though my preference is lunch just because it’s usually very filling and I strive for low-cal dinners. Ideal for your training days, it will ensure you have the energy and power for the workout. Most of the recipes of this style are asian stir-fries, poke bowls and curry plates. However, don’t stop experimenting with your local produce and national cuisine. I made quite interesting bowls with buckwheat, barley and couscous. The sky is the limit! Be creative!

Here we go, the bullet proof formula for a ‘mighty bowl’.  3 main components go into it:

  • Protein. Usually meat, seafood, tofu, tempeh, eggs or any other product rich in protein.
  • Aromatics. Garlic, onions, ginger, green onions, sauces and spices.
  • Power grain: brown rice, quinoa, couscous, barley, buckwheat. For low cal option use vegetables instead of grain like bell peppers, bok choy, broccoli, green beans.
  • Garnish (optional): cilantro, green onions, parsley, nuts, sesame seeds.

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Crispy Tofu Quinoa Bowls with Pickled Cucumber
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Crispy Tofu Quinoa Bowls with Pickled Cucumber
Prep Time:
5 minutes
Cook Time:
25 minutes
Total Time:
30 minutes

This vegetarian recipe is the ultimate combination of nutrients and vitamins. Protein packed bowl -hence tofu and quinoa - ideal for training days, for maximum energy and power. Similar balanced recipes like this are asian stir-fries, poke bowls and curry plates.

Yield: 4
Category: dinner, vegetarian, tofu, mighty bowl, healthy
Cuisine: Asian
Ingredients
  • 14-oz extra firm tofu
  • 1 red onion
  • 1/4 cup red wine vinegar
  • 1/4 cup Thai sweet chili sauce
  • 1 Tbsp olive oil
  • 1/4 tsp salt and pepper
  • 1 small cucumber
  • 3 tbsp cornstarch
  • 2 Tbsp coconut oil
  • 1 cup cooked quinoa
  • 2 tbsp cashew nut halves, or other nuts
  • Chopped parsley leaves for garnish
Instructions
  1. Slice tofu 1/4 in think, place on a cutting board between paper towels. Top with some weight to squeeze the liquid out. Let stand for 10 min.
  2. Thinly slice red onion and soak in cld water for 10 min
  3. In a non-metallic bowl whisk together red wine vinegar, chili sauce, olive oil and salt and pepper. Pat onion dry and place in a bowl with sauce.  Add cucumbers and toss thoroughly.
  4. Remove tofu from press and sprinkle with cornstarch on both sides.
  5. In skillet heat coconut oil until hot. Add tofu and cook 2-3 min per side. Until it reaches golden brown color. Drain on paper towels.
  6. Assemble your mighty bowl. Divide quinoa between 4 bowls. Top with cucumber/onion salad. Add tofu. Garnish with parsley and nuts.
  7. Enjoy!
Notes

I call recipes like this - "mighty bowls", because of the ultimate combination of nutrients and vitamins it has in one meal.

Nutrition information
Calories per serving: 376.33 kcal
Fat per serving: 22.06 g
Saturated fat per serving: 8.04 g
Carbs per serving: 28.72 g
Protein per serving: 19.53 g
Fiber per serving: 5.82 g
Sugar per serving: 4.27 g
Sodium per serving: 395.26 mg
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https://gourmetoz.com/2018/01/31/crispy-tofu-quinoa-bowl-with-pickled-cucumber/

 

 

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