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Tofu quinoa bowl with mushrooms & broccoli
Tofu quinoa bowl with mushrooms & broccoli
694kcal Per person
31g Protein
68g Carbs
33g Fat
13g Fiber
Ingredients
- 3 ounces quinoa (84 g)
- 3 ounces tofu (84 g)
- 4 ounces mushrooms (112 g)
- 1 clove garlic (5 g)
- 6 ounces broccoli florets (frozen) (168 g)
- 1 ½ tablespoon olive oil (23 ml)
- 1 tablespoon soy sauce (15 ml)
Preparing this recipe
- Prepare the quinoa according to the instructions on the package.
- Cut the tofu into cubes, slice the mushrooms and press the garlic.
- Bring a pot of water to a boil. Add the broccoli and blanch for 2 minutes, then drain and set aside.
- Heat half of the oil in a frying pan over medium heat. Add the tofu and cook for 5-7 minutes until golden brown. Remove from the pan and set aside.
- Heat the remaining oil in the same pan. Add the garlic and cook for 1 minute. Then add the mushrooms and broccoli and stir-fry for 5-7 minutes until the vegetables are tender but still crisp. Season with salt and pepper.
- Add the tofu to the pan with the vegetables. Stir well and add the soy sauce.
- Scoop the quinoa into a bowl and top with the vegetable-tofu mixture. Serve immediately.
Tip van FitChef
1. For an extra fresh flavor, add a squeeze of lime juice.
2. Want to save some time? Instead of blanching, cook the broccoli along with the mushrooms until the moisture evaporates. Or use fresh broccoli.
