A delicious and blood pressure friendly Quinoa and Vegetable Bowl with Grilled Tofu – perfect for a healthy and hearty lunch!
Quinoa And Vegetable Bowl With Grilled Tofu
If you're looking for a nutritious, filling, and flavorful meal, this quinoa and vegetable bowl with grilled tofu is a great choice. It's loaded with protein, fiber, and essential nutrients, and it's also easy to customize based on your preferences.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups low-sodium vegetable broth
- 1 large red onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- 1 can low-sodium black beans, drained and rinsed
- 1 large zucchini, diced
- 1 large yellow squash, diced
- 1 package extra-firm tofu, pressed and sliced into 1/2 inch cubes
- 2 tablespoons olive oil
Instructions
- In a medium saucepan, combine the quinoa and vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is tender and the liquid is absorbed.
- In a large skillet, heat the olive oil over medium heat. Add the onion and bell pepper and sauté for about 5 minutes, or until the vegetables are tender. Add the garlic, cumin, smoked paprika, and cayenne pepper, and sauté for another 1-2 minutes, or until fragrant.
- Add the black beans, zucchini, and yellow squash to the skillet and sauté for another 5-7 minutes, or until the vegetables are tender and the beans are heated through.
- In a separate skillet or on a grill pan, grill the tofu cubes over medium-high heat for 2-3 minutes on each side, or until lightly browned and crisp.
- To assemble the bowls, divide the quinoa and vegetable mixture among four bowls, top with the grilled tofu, and serve hot.
NOTE
Feel free to experiment with different vegetables or spices to suit your taste preferences. You can also add a drizzle of lime juice or a dollop of plain Greek yogurt for extra flavor and creaminess.
More photos
