Crispy Pan-Seared Tofu with Roasted Broccoli and Quinoa

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

Crispy Pan-Seared Tofu with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Tofu with Roasted Broccoli and Quinoa

Savor the delightful crunch of perfectly pan-seared tofu paired with tender roasted broccoli and fluffy quinoa. This balanced dish combines a crispy exterior with vibrant, earthy notes and subtle umami from a light soy marinade, creating a truly satisfying meal for any time of day.

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NUTRITION

562kcal
Protein
32.7g
Fat
23.2g
Carbs
59g

SERVINGS

1 serving

INGREDIENTS

250g Firm Tofu

1 cup cooked Quinoa (185g)

1 cup roasted Broccoli (156g)

0.5 tbsp Olive Oil

1 tbsp Low Sodium Soy Sauce

0.5 tbsp Cornstarch

Assorted Spices (garlic powder, onion powder, black pepper, salt)

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PREPARATION

  • 1

    Press the tofu between paper towels for 15 minutes to remove excess moisture.

  • 2

    Cut the tofu into 1/2-inch cubes. In a mixing bowl, gently toss the cubes with low sodium soy sauce, cornstarch, and a pinch of garlic powder, onion powder, black pepper, and salt until evenly coated.

  • 3

    Heat a non-stick pan over medium-high heat and lightly spray with cooking oil. Add the tofu cubes in a single layer. Sear for 3-4 minutes on each side until all sides are golden and crispy.

  • 4

    Meanwhile, preheat your oven to 425°F (220°C). Toss broccoli florets with 0.5 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes until tender and slightly charred.

  • 5

    Prepare quinoa according to package instructions if not already cooked.

  • 6

    To serve, layer a serving of quinoa on a plate, top with the roasted broccoli and then the crispy tofu. Garnish with additional spices if desired.

Crispy Pan-Seared Tofu with Roasted Broccoli and Quinoa

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

Crispy Pan-Seared Tofu with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Tofu with Roasted Broccoli and Quinoa

Savor the delightful crunch of perfectly pan-seared tofu paired with tender roasted broccoli and fluffy quinoa. This balanced dish combines a crispy exterior with vibrant, earthy notes and subtle umami from a light soy marinade, creating a truly satisfying meal for any time of day.

NUTRITION

562kcal
Protein
32.7g
Fat
23.2g
Carbs
59g

SERVINGS

1 serving

INGREDIENTS

250g Firm Tofu

1 cup cooked Quinoa (185g)

1 cup roasted Broccoli (156g)

0.5 tbsp Olive Oil

1 tbsp Low Sodium Soy Sauce

0.5 tbsp Cornstarch

Assorted Spices (garlic powder, onion powder, black pepper, salt)

PREPARATION

  • 1

    Press the tofu between paper towels for 15 minutes to remove excess moisture.

  • 2

    Cut the tofu into 1/2-inch cubes. In a mixing bowl, gently toss the cubes with low sodium soy sauce, cornstarch, and a pinch of garlic powder, onion powder, black pepper, and salt until evenly coated.

  • 3

    Heat a non-stick pan over medium-high heat and lightly spray with cooking oil. Add the tofu cubes in a single layer. Sear for 3-4 minutes on each side until all sides are golden and crispy.

  • 4

    Meanwhile, preheat your oven to 425°F (220°C). Toss broccoli florets with 0.5 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes until tender and slightly charred.

  • 5

    Prepare quinoa according to package instructions if not already cooked.

  • 6

    To serve, layer a serving of quinoa on a plate, top with the roasted broccoli and then the crispy tofu. Garnish with additional spices if desired.