Tofu Quinoa Bowl

Quantity: 8-10 servings
Prep Time: 5 minutes
Cook Time: 15 minutes

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Preparation Steps

  1. Blend the tomato, garlic cloves and ginger until finely diced.
  2. Boil the quinoa as per instructions on the packaging.

Ingredients

  • 2 cups quinoa
  • 1 block (350g) organic tofu (firm)
  • 1 cup frozen peas
  • 1 cup crumbled feta cheese
  • 1 Roma tomato
  • 1/2 cup cilantro (finely chopped)
  • 4 garlic cloves
  • 1/2 inch ginger
  • 1/2 tbsp coconut oil
  • 1/2 cup olive oil
  • 1/4 cup water
  • 1 tsp garam masala
  • 2 x 1/4 tsp turmeric
  • 1 tbsp + 1/4 tsp black pepper
  • 1 tbsp garlic powder
  • 1/4 tsp cayenne pepper
  • 1 tbsp himalayan salt

NOTE: 
Only organic  tofu is recommended because it’s made from non-genetically modified soy beans, which are grown without the use of harmful chemicals (ex. artificial fertilizers, pesticides and herbicides).  For anyone that has thyroid issues, even organic tofu should be limited as soy contains compounds that may hinder thyroid function.

Cooking Steps

  1. Heat coconut oil in the pan until melted, add the tomato, garlic and ginger blend, along with all the spices (garam masala, salt, garlic powder, black pepper, turmeric, and cayenne pepper) . Sauté on medium heat for about 5 minutes.
  2. Add the frozen peas, along with 1/4 cup of water and stir. Reduce heat slightly (between medium and low). Cover the mixture and cook for 5 minutes, stirring the mixture as needed to avoid sticking.
  3. Add in the cubed tofu and stir the mixture once again and cook for about 4 minutes. 
  4. Mix in the cooked quinoa.
  5. Add in olive oil, cilantro and feta cheese before serving.

We enjoy the quinoa with a drizzle of siracha hot sauce to taste (optional). Hope you enjoy this low sodium and protein packed meal as much as we did!

Key Nutrients

Quinoa – contains resistant starch, which feeds the beneficial bacteria in the gut to improve gut health.

Olive oil – contains properties to benefit cardiovascular health.

Tofu – in moderation, it’s a great alternative to animal protein for those with cardiovascular health concerns.

Garlic – contains selenium, which reduces inflammation and enhances immunity.

Ginger – is a circulatory agent that helps with improving blood flow.