Crispy 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.

Crispy Tofu and Quinoa Bowl with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Crispy Tofu and Quinoa Bowl with Roasted Broccoli

Savor the crunch of pan-fried tofu enlivened with a subtle crisp coating paired with fluffy quinoa and tender roasted broccoli. This hearty yet light bowl is elevated with a sprinkle of nutty hemp seeds and a hint of garlic, providing a satisfying vegetarian lunch that delights both the palate and your nutritional goals.

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NUTRITION

399kcal
Protein
33g
Fat
19.1g
Carbs
34.5g

SERVINGS

1 serving

INGREDIENTS

8 oz firm tofu (227g)

1/2 cup cooked quinoa (92g)

1 cup broccoli (91g)

2 tbsp hemp seeds (20g)

1/2 tsp olive oil (approx 2.3g)

1 tsp cornstarch (3g)

1/4 tsp garlic powder

Salt and Pepper to taste

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PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess water. Cut it into bite-sized cubes.

  • 2

    In a small bowl, mix the cornstarch, garlic powder, salt, and pepper. Toss the tofu cubes in the mixture until evenly coated.

  • 3

    Preheat a non-stick skillet over medium heat and add the 1/2 teaspoon of olive oil. Sauté the coated tofu, turning occasionally, until all sides are golden and crispy, about 6-8 minutes.

  • 4

    Meanwhile, preheat your oven to 400°F. Toss the broccoli florets with a light mist of olive oil (or use a cooking spray), salt, and pepper. Spread them on a baking sheet and roast for 12-15 minutes until tender and slightly crisp at the edges.

  • 5

    Prepare the quinoa as per package directions if not already cooked.

  • 6

    Assemble the bowl by layering the quinoa, roasted broccoli, and crispy tofu. Top with hemp seeds for a nutty finish.

  • 7

    Serve warm and enjoy your nutrient-packed, flavorful bowl.

Crispy 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.

Crispy Tofu and Quinoa Bowl with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Crispy Tofu and Quinoa Bowl with Roasted Broccoli

Savor the crunch of pan-fried tofu enlivened with a subtle crisp coating paired with fluffy quinoa and tender roasted broccoli. This hearty yet light bowl is elevated with a sprinkle of nutty hemp seeds and a hint of garlic, providing a satisfying vegetarian lunch that delights both the palate and your nutritional goals.

NUTRITION

399kcal
Protein
33g
Fat
19.1g
Carbs
34.5g

SERVINGS

1 serving

INGREDIENTS

8 oz firm tofu (227g)

1/2 cup cooked quinoa (92g)

1 cup broccoli (91g)

2 tbsp hemp seeds (20g)

1/2 tsp olive oil (approx 2.3g)

1 tsp cornstarch (3g)

1/4 tsp garlic powder

Salt and Pepper to taste

PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess water. Cut it into bite-sized cubes.

  • 2

    In a small bowl, mix the cornstarch, garlic powder, salt, and pepper. Toss the tofu cubes in the mixture until evenly coated.

  • 3

    Preheat a non-stick skillet over medium heat and add the 1/2 teaspoon of olive oil. Sauté the coated tofu, turning occasionally, until all sides are golden and crispy, about 6-8 minutes.

  • 4

    Meanwhile, preheat your oven to 400°F. Toss the broccoli florets with a light mist of olive oil (or use a cooking spray), salt, and pepper. Spread them on a baking sheet and roast for 12-15 minutes until tender and slightly crisp at the edges.

  • 5

    Prepare the quinoa as per package directions if not already cooked.

  • 6

    Assemble the bowl by layering the quinoa, roasted broccoli, and crispy tofu. Top with hemp seeds for a nutty finish.

  • 7

    Serve warm and enjoy your nutrient-packed, flavorful bowl.