Tofu Quinoa Veggie Bowl

  • Servings: 4-6
  • Time: 45 min prep and 45 min wait
  • Difficulty: medium
  • Print

This simple bowl is mimicking a dish you can get at the Waba Grill (a West Coast fast food chain that boasts of an entirely oil-free menu). You can order a brown rice, vegetable, and tofu bowl and it comes with soy sauce and a sriracha-like sauce to drizzle over the top. It is delicious, nutritious, and I always love trying to eat it with the cheap wooden chop sticks. Instead of paying 6 dollars to buy this meal I started making it myself. It would obviously be faster to order it, but if you make several servings at a time then you can eat this a few times over the week for as little time as it takes to microwave it. This is the most cost effective way to eat (and if saves you time from driving over and waiting in line) If you cook your quinoa ahead of time then this bowl will take less than the 20 minutes it takes to prepare your tofu and steam your veggies (or use a the rice cooker steaming tray and steam the veggies with the quinoa)! Don't forget to season it with sriracha and soy sauce! No quinoa? Brown rice is fine. No zucchini? Swap for cabbage! You can use whatever is in your fridge at the time. Go crazy and eat some veggies! 😉

Bowl Ingredients

Quinoa

  • 2 c quinoa, uncooked
  • 4 c water
  • 1 ts salt

Vegetables

  • 5 c raw broccoli
  • 5 large carrots
  • 2-3 zucchinis (summer squash)

Baked Tofu (oil free)

  • 1 pkg tofu, extra firm, drained
  • 2-3 tbsp nutritional yeast
  • 1-2 tbsp bragg’s liquid aminos (or low sodium soy sauce)
  • 1 tsp garlic powder
  • 1 tsp onion powder

Toppings

  • 2-3 tbsp sriracha sauce
  • 1-2 tbsp bragg’s liquid aminos (or low sodium soy sauce)

Directions

  1. Quinoa:
    1. Pour water, quinoa, and salt into rice cooker and turn on. This should take about 45 minutes. Hassle free is my favorite.
    2. If cooking over the stove, bring water and salt to a boil over high heat in a medium sized saucepan (use a lid to speed up the boiling process). When water is boiling add quinoa.
    3. Lower heat and cook, covered, for 15 minutes. Turn heat down to the lowest setting. Cover and cook for 15 additional minutes. Turn off heat and let stand, covered, for 5 minutes.
    4. If any liquid remains in the bottom of the pan or if the quinoa is still a bit crunchy, return the pot to low heat and cook, covered, for an additional 5 minutes, until all the water has been absorbed. Set aside.
  2. Baked Tofu (Oil Free):
    1. Heat oven to 400° F.
    2. Open tofu package and drain water. Wrap tofu in a paper towel and let sit for 10 minutes. This will remove excess liquid.
    3. Line a cookie sheet with parchment paper.
    4. Gently Cut tofu into cubes. First cut 4 even slices length-wise and then 5 slices horizontally. Then cut pieces in half to make smaller symmetrical cubes.
    5. Place cubes in a large casserole dish (or bowl or plate) to season. Drizzle tofu with liquid aminos and sprinkle nutritional yeast, garlic powder and onion powder over the top and gently toss together.
    6. Gently transfer tofu onto baking sheet.
    7. Bake for 10 minutes then take out and carefully flip cubes. Bake an additional 6-8 minutes (until golden brown).
    1. Remove from oven and set aside.
  3. Steamed Broccoli, Carrots, and Zucchini (Summer Squash):
    1. Wash, peel, and chop carrots into bite sized pieces. Wash and chop zucchini (summer squash) into bite sized pieces (if you have a slicing attachment for a food processor then this will only takes about 20 seconds).
    2. Buy pre-chopped broccoli (like from Costco) or wash and chop broccoli yourself.
    3. In a large heavy pan (or saucepan) heat ½ cup water and bring to a simmer. Add carrots and steam for about 3 to 5 minutes until soft, set aside.
    4. Add another ½ cup water to the pan and bring water to a simmer and now add broccoli. Steam for about 5 minutes until broccoli is soft.
    5. In a saucepan (or use the same pan over again) add another 1/2 cup of water. Steam zucchini for 3 minutes until soft.
  1. To Serve:
    1. Place about ¾ cup cooked quinoa, 1 1/2 cup vegetables, and 1/2 c tofu in a bowl and drizzle with about 1/2 tablespoon of liquid aminos and sriracha sauce to taste.
    2. Serve HOT.

img_8446

Advertisements

5 thoughts on “Tofu Quinoa Veggie Bowl

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s