Seared Tofu with Roasted Cauliflower and Quinoa Pilaf

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

Seared Tofu with Roasted Cauliflower and Quinoa Pilaf

YOUR SOLIN GENERATED RECIPE

Seared Tofu with Roasted Cauliflower and Quinoa Pilaf

Enjoy a vibrant plant-powered dinner featuring perfectly seared tofu served alongside a fragrant quinoa pilaf and tender roasted cauliflower. Finished with a cool, tangy Greek yogurt drizzle, this dish balances wholesome flavors and delightful textures in every bite.

Try 7 days free, then $12.99 / mo.

NUTRITION

434kcal
Protein
32.6g
Fat
18.8g
Carbs
36.8g

SERVINGS

1 serving

INGREDIENTS

250g Extra-Firm Tofu

0.75 cup cooked Quinoa

1 cup Cauliflower florets

0.25 cup Nonfat Greek Yogurt

2 tsp Olive Oil

1 tbsp Lemon Juice

Salt & Pepper to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess water; then cut it into 1/2-inch thick slices.

  • 2

    Preheat the oven to 425°F. Toss the cauliflower florets with 1 tsp olive oil, salt, and pepper, and spread them on a baking sheet.

  • 3

    Roast the cauliflower in the oven for 20-25 minutes until golden and tender, turning halfway through.

  • 4

    Meanwhile, season the tofu slices with salt, pepper, and a splash of lemon juice.

  • 5

    Heat 1 tsp olive oil in a non-stick skillet over medium-high heat. Sear the tofu slices for about 3-4 minutes per side until a golden crust forms.

  • 6

    Warm the cooked quinoa gently on the stovetop with a pinch of salt and a drizzle of lemon juice if desired.

  • 7

    Plate the quinoa pilaf, arrange the seared tofu slices on top, add the roasted cauliflower on the side, and drizzle the nonfat Greek yogurt over the tofu or serve it as a dipping sauce.

  • 8

    Finish with a light squeeze of additional lemon juice and a sprinkle of black pepper.

Seared Tofu with Roasted Cauliflower and Quinoa Pilaf

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

Seared Tofu with Roasted Cauliflower and Quinoa Pilaf

YOUR SOLIN GENERATED RECIPE

Seared Tofu with Roasted Cauliflower and Quinoa Pilaf

Enjoy a vibrant plant-powered dinner featuring perfectly seared tofu served alongside a fragrant quinoa pilaf and tender roasted cauliflower. Finished with a cool, tangy Greek yogurt drizzle, this dish balances wholesome flavors and delightful textures in every bite.

NUTRITION

434kcal
Protein
32.6g
Fat
18.8g
Carbs
36.8g

SERVINGS

1 serving

INGREDIENTS

250g Extra-Firm Tofu

0.75 cup cooked Quinoa

1 cup Cauliflower florets

0.25 cup Nonfat Greek Yogurt

2 tsp Olive Oil

1 tbsp Lemon Juice

Salt & Pepper to taste

PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess water; then cut it into 1/2-inch thick slices.

  • 2

    Preheat the oven to 425°F. Toss the cauliflower florets with 1 tsp olive oil, salt, and pepper, and spread them on a baking sheet.

  • 3

    Roast the cauliflower in the oven for 20-25 minutes until golden and tender, turning halfway through.

  • 4

    Meanwhile, season the tofu slices with salt, pepper, and a splash of lemon juice.

  • 5

    Heat 1 tsp olive oil in a non-stick skillet over medium-high heat. Sear the tofu slices for about 3-4 minutes per side until a golden crust forms.

  • 6

    Warm the cooked quinoa gently on the stovetop with a pinch of salt and a drizzle of lemon juice if desired.

  • 7

    Plate the quinoa pilaf, arrange the seared tofu slices on top, add the roasted cauliflower on the side, and drizzle the nonfat Greek yogurt over the tofu or serve it as a dipping sauce.

  • 8

    Finish with a light squeeze of additional lemon juice and a sprinkle of black pepper.