Cashew Tofu Quinoa Bowls

Cashew Tofu Quinoa Bowls is a gluten free, dairy free, and lacto ovo vegetarian main course. This recipe makes 4 servings with 511 calories, 23g of protein, and 22g of fat each. For $2.37 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes about 45 minutes. Plenty of people made this recipe, and 379 would say it hit the spot. A mixture of soy sauce, extra firm tofu, honey, and a handful of other ingredients are all it takes to make this recipe so yummy. It is brought to you by Oh My Veggies. Taking all factors into account, this recipe earns a spoonacular score of 98%, which is awesome. Try Peanutty Quinoa Bowls for Two + How To Make Your Own Baked Tofu, Pesto Quinoa Salad Bowls with Grilled Tofu, and Meal Prep Sesame Tofu Quinoa Bowls for similar recipes.

Servings: 4

Preparation duration: 30 minutes

Cooking duration: 15 minutes

 

Ingredients:

2 cups broccoli florets

1 tablespoon dark sesame oil

1 cup frozen shelled edamame

1 (14-ounce) package extra-firm tofu, pressed and cut into 3/4-inch cubes

2 garlic cloves, minced

1 tablespoon grapeseed oil

3 tablespoons honey

1 cup uncooked quinoa, rinsed

1 red bell pepper, sliced

1 tablespoon rice vinegar

1/2 cup dry-roasted cashews

Salt and pepper to taste

2 tablespoons Tamari or soy sauce

2-3 teaspoons Sriracha (to taste)

1 medium yellow onion, chopped

Equipment:

bowl

whisk

frying pan

Cooking instruction summary:

Cook quinoa according to package directions, then divide it into 4 bowls.Whisk together the rice vinegar, honey, Tamari and Sriracha in a small bowl. Set aside.Add sesame oil to a large skillet over medium-high heat. When hot, add the tofu and cook for 5-7 minutes, flipping occasionally, until the tofu is golden brown on the outside. Transfer the tofu to a plate.Add the grapeseed oil to the skillet and increase the heat to high. Add the broccoli, edamame, garlic, onion and red pepper. Cook for about 5 minutes, until the vegetables are slightly softened, but still brightly colored and crisp. Stir in the tofu, cashews, and sauce; season with salt and pepper if needed and serve over cooked quinoa.

 

Step by step:


1. Cook quinoa according to package directions, then divide it into 4 bowls.

2. Whisk together the rice vinegar, honey, Tamari and Sriracha in a small bowl. Set aside.

3. Add sesame oil to a large skillet over medium-high heat. When hot, add the tofu and cook for 5-7 minutes, flipping occasionally, until the tofu is golden brown on the outside.

4. Transfer the tofu to a plate.

5. Add the grapeseed oil to the skillet and increase the heat to high.

6. Add the broccoli, edamame, garlic, onion and red pepper. Cook for about 5 minutes, until the vegetables are slightly softened, but still brightly colored and crisp. Stir in the tofu, cashews, and sauce; season with salt and pepper if needed and serve over cooked quinoa.


Nutrition Information:

Quickview
510k Calories
23g Protein
21g Total Fat
60g Carbs
61% Health Score
Limit These
Calories
510k
26%

Fat
21g
33%

  Saturated Fat
3g
21%

Carbohydrates
60g
20%

  Sugar
19g
21%

Cholesterol
0.0mg
0%

Sodium
837mg
36%

Get Enough Of These
Protein
23g
46%

Vitamin C
85mg
103%

Manganese
1mg
83%

Folate
260µg
65%

Vitamin K
64µg
62%

Copper
1mg
51%

Phosphorus
503mg
50%

Magnesium
200mg
50%

Iron
5mg
33%

Fiber
8g
32%

Vitamin B1
0.41mg
28%

Vitamin B6
0.54mg
27%

Potassium
940mg
27%

Zinc
3mg
25%

Vitamin A
1224IU
25%

Vitamin E
3mg
22%

Vitamin B2
0.37mg
22%

Vitamin B3
2mg
12%

Calcium
118mg
12%

Vitamin B5
1mg
11%

Selenium
7µg
11%

covered percent of daily need
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