High Protein Vegetarian Meal
A balanced high-protein vegetarian bowl featuring golden pan-fried tofu, fluffy quinoa and bright steamed broccoli, finished with a savory garlic-soy glaze.
30Min
1Servings
265Cal
EasyLevel
VegetarianVeganGluten freevegetarianhigh-protein
#high-protein#vegetarian#gym-friendly#quick
Equipment
pot
pan
steamer
stove
knife
cutting board
colander
spatula
bowl
mixing spoon
Ingredients
Main Ingredients
tofu (firm)
150 g
quinoa (dry)
80 g
broccoli (fresh)
100 g
olive oil
10 ml
garlic (minced)
2 cloves
soy sauce
15 ml
Instructions
1
Cook quinoa
Rinse quinoa and cook in boiling water until tender.
15 minMedium heattimer 15 min
2
Pan-fry tofu
Cut tofu into cubes and fry until golden.
8 minMedium-high heattimer 8 min
3
Steam broccoli
Steam broccoli florets until bright green and tender-crisp.
5 min100°Ctimer 5 min
4
Combine and season
Mix cooked quinoa, tofu and broccoli. Add garlic and soy sauce.
2 min
Original recipe
Storage
Fridge: 2 days
Freezer: 30 days
Reheat: Microwave 2-3 minutes or reheat in pan
Store components separately to keep texture; combine just before serving
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