Seared Tofu and Quinoa Bowl with Roasted Broccoli

This is an example of a meal that Solin would create to include in your personalized meal plan.

Seared Tofu and Quinoa Bowl with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Tofu and Quinoa Bowl with Roasted Broccoli

A nutrient-packed bowl featuring perfectly seared tofu paired with fluffy quinoa and roasted broccoli, accentuated with a bright lemon-tamari dressing for an energizing, clean, and flavorful meal.

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NUTRITION

455kcal
Protein
37.6g
Fat
20g
Carbs
41.3g

SERVINGS

1 serving

INGREDIENTS

360g Firm Tofu (pressed and cubed)

1/2 cup cooked Quinoa (approx. 92g)

1 cup Broccoli (approx. 91g), cut into florets

1 clove Garlic, minced

1 tbsp Fresh Lemon Juice

1 tbsp Low-Sodium Tamari

Olive Oil Cooking Spray

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PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess water, then cut into 1-inch cubes.

  • 2

    Preheat the oven to 425°F. Toss the broccoli florets with a light spray of olive oil and a pinch of salt if desired, and spread them on a baking sheet. Roast for 15-20 minutes until tender and slightly crispy.

  • 3

    While the broccoli roasts, heat a non-stick skillet over medium-high heat and lightly spray with olive oil. Add the minced garlic and sauté for about 30 seconds until fragrant.

  • 4

    Add the tofu cubes to the skillet, searing them on all sides until they develop a golden crust (about 2-3 minutes per side). Drizzle the low-sodium tamari over the tofu in the last minute of cooking to enhance flavor.

  • 5

    Warm the pre-cooked quinoa if needed. In a bowl, layer the quinoa as the base, then add the seared tofu and roasted broccoli.

  • 6

    Finish with a drizzle of fresh lemon juice over the bowl. Toss gently to combine and serve immediately.

Seared Tofu and Quinoa Bowl with Roasted Broccoli

This is an example of a meal that Solin would create to include in your personalized meal plan.

Seared Tofu and Quinoa Bowl with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Tofu and Quinoa Bowl with Roasted Broccoli

A nutrient-packed bowl featuring perfectly seared tofu paired with fluffy quinoa and roasted broccoli, accentuated with a bright lemon-tamari dressing for an energizing, clean, and flavorful meal.

NUTRITION

455kcal
Protein
37.6g
Fat
20g
Carbs
41.3g

SERVINGS

1 serving

INGREDIENTS

360g Firm Tofu (pressed and cubed)

1/2 cup cooked Quinoa (approx. 92g)

1 cup Broccoli (approx. 91g), cut into florets

1 clove Garlic, minced

1 tbsp Fresh Lemon Juice

1 tbsp Low-Sodium Tamari

Olive Oil Cooking Spray

PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess water, then cut into 1-inch cubes.

  • 2

    Preheat the oven to 425°F. Toss the broccoli florets with a light spray of olive oil and a pinch of salt if desired, and spread them on a baking sheet. Roast for 15-20 minutes until tender and slightly crispy.

  • 3

    While the broccoli roasts, heat a non-stick skillet over medium-high heat and lightly spray with olive oil. Add the minced garlic and sauté for about 30 seconds until fragrant.

  • 4

    Add the tofu cubes to the skillet, searing them on all sides until they develop a golden crust (about 2-3 minutes per side). Drizzle the low-sodium tamari over the tofu in the last minute of cooking to enhance flavor.

  • 5

    Warm the pre-cooked quinoa if needed. In a bowl, layer the quinoa as the base, then add the seared tofu and roasted broccoli.

  • 6

    Finish with a drizzle of fresh lemon juice over the bowl. Toss gently to combine and serve immediately.