Press the firm tofu for at least 15 minutes to remove excess water. Then cut it into 1/2-inch thick slices or cubes.
Marinate the tofu with a squeeze of lemon juice, a pinch of salt, pepper, and your favorite dried herbs (such as oregano or thyme).
Preheat a grill pan over medium-high heat. Lightly spray with non-stick cooking spray if desired, then grill the tofu pieces for about 3-4 minutes per side until grill marks appear and they are heated through.
Meanwhile, prepare the quinoa. If not already cooked, rinse 3/4 cup of quinoa under running water and cook it in water (use a 2:1 water to quinoa ratio) until tender, about 15 minutes. Fluff with a fork.
For the chickpeas, if using canned, drain and rinse them well. Toss the chickpeas in a small amount of spices such as smoked paprika, garlic powder, salt, and a squirt of lemon juice. Roast them in a preheated oven at 400°F for about 20 minutes, or until they become crisp.
In a bowl, combine the grilled tofu, cooked quinoa, and roasted chickpeas. Toss gently to mix all components. Optionally, add extra lemon zest or a dash of your favorite hot sauce for additional flavor.
Serve immediately and enjoy your nutrient-packed, balanced vegetarian lunch.