Vegan quinoa bowl with fried tofu

Vegan quinoa bowl with fried tofu: an easy bowl recipe with quinoa, roast veg, tofu, soy sauce and sesame – balanced and easy for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 480 kcal per serving
• Protein: 22 g
• Fat: 20 g
• Carbs: 48 g

Ingredients

• 150 g quinoa
• 200 g tofu
• 1 courgette
• 2 tbsp olive oil
• 1 pepper
• 1 tsp sesame seeds
• 1 pinch of salt
• 2 tbsp soy sauce

Method

You’ll need: oven · frying pan · saucepan · chopping board · knife

1. Rinse the quinoa thoroughly and cook it in lightly salted water until tender and fluffy.
2. Preheat the oven to 200 °C (180 °C fan). Dice the courgette and pepper, toss with olive oil and roast the veg for 15–20 min, until soft and lightly browned.
3. Press any excess liquid out of the tofu and cut it into cubes.
4. Heat olive oil in a frying pan and fry the tofu until golden brown all over. Add the soy sauce and toss everything briefly.
5. If you like, dry-fry the sesame seeds briefly without any extra fat to bring out their flavour.
6. Divide the quinoa between bowls, top with the roast veg and tofu and sprinkle over the sesame seeds.

Good to know

A bowl like this is satisfying without feeling heavy. It's simple, warm and just right for days when things should just run smoothly.

Swaps

Quinoa → millet (a little more iron, mild flavour); tofu → tempeh (fermented, with more protein and a stronger flavour); sesame → chopped walnuts (more omega-3 fatty acids); soy sauce → tamari (gluten-free if labelled as such)

Allergens

Contains soya and sesame. With tamari instead of classic soy sauce it also suits many people with gluten intolerance. For children and during pregnancy it's usually straightforward in well-cooked portions.

Dairy-free recipes