Dive into the vibrant flavors of the Mediterranean with our mouthwatering Mediterranean Quinoa Bowls with Spiced Tofu! This colorful dish not only bursts with fresh ingredients but also offers a delightful balance of textures, making it a perfect meal for any occasion. Whether you're a seasoned chef or a kitchen novice, this recipe is designed to impress. In just 40 minutes, you can whip up a nourishing bowl that’s not only healthy but also incredibly satisfying. Ready to tantalize your taste buds? Let’s get cooking!
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 1 block firm tofu, pressed and cubed
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, diced
- 1/4 cup parsley, chopped
- Juice of 1 lemon
Instructions
- Rinse quinoa thoroughly in a fine-mesh strainer under cold water to remove any bitter coating.
- In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy.
- While quinoa cooks, press tofu between paper towels or a clean kitchen towel to remove excess moisture. Cut into 1/2-inch cubes.
- In a large skillet, heat olive oil over medium-high heat. Add tofu cubes and sprinkle with smoked paprika, cumin, salt, and black pepper.
- Sauté tofu for 5-7 minutes, turning occasionally to ensure even browning and crispy edges on all sides.
- Prepare vegetables by halving cherry tomatoes, dicing cucumber, and finely chopping red onion and parsley.
- Once quinoa is cooked, fluff with a fork and let it rest for 5 minutes to cool slightly.
- In a large mixing bowl, combine cooked quinoa, spiced tofu, tomatoes, cucumber, red onion, and parsley.
- Drizzle fresh lemon juice over the bowl and gently toss to combine all ingredients.
- Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
- Divide the quinoa mixture evenly into four serving bowls, ensuring each portion has a balanced mix of quinoa, tofu, and vegetables.
- Serve immediately while warm, or chill for a refreshing cold salad option.
Tips
- Rinse Your Quinoa: Don’t skip rinsing your quinoa! This step removes the natural coating called saponin, which can give the quinoa a bitter taste.
- Press Tofu Properly: For the best texture, make sure to press the tofu well to remove excess moisture. This allows it to absorb the spices better and achieve a crispy exterior when sautéed.
- Customize Your Veggies: Feel free to mix and match your favorite vegetables! Bell peppers, olives, or avocado can add even more flavor and nutrition to your bowl.
- Season to Taste: After tossing your ingredients together, taste your quinoa bowl and adjust the seasoning. A little extra lemon juice or a sprinkle of salt can elevate the dish to the next level.
- Meal Prep Friendly: This recipe is perfect for meal prep! Make a larger batch and store it in the fridge for quick lunches or dinners throughout the week.
- Serve It Cold: If you prefer a refreshing option, chill the quinoa bowl and serve it as a cold salad. It’s perfect for hot summer days!
Nutrition Facts
Calories: 350kcal
Carbohydrates: 35g
Protein: 18g
Fat: 18g
Saturated Fat: 3g
Cholesterol: 0mg
