Rashmi Sharma Quinoa and Tofu Salad is a hearty and nutritious dish packed with protein, fiber, and healthy fats. Quinoa serves as a light and fluffy base, while tofu adds a satisfying texture and protein boost. This salad is easy to make, vegan, and gluten-free, making it a perfect choice for a healthy lunch, dinner, or a light meal. You can also customize the salad by adding your favorite vegetables or dressing.
Quinoa And Tofu Salad Recipe | What Is The Recipe Of Quinoa And Tofu Salad
Ingredients
- 1 cup quinoa rinsed
- 1 cup tofu cut into cubes baked smoked
- 1 yellow bell pepper diced
- 1 tomato diced
- 1/2 cucumber diced
- 1 tbsp parsley chopped
- 1 mint leaves chopped
- 2 cloves of garlic minced
- 2 tbsp lemon juice
- 1 tbsp black pepper powder
- 1 tbsp salt
- 2 cup water
- 2 tbsp extra virgin olive oil
Instructions
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Boil the water in a saucepan and add 1/2 teaspoon of salt to it, pour the quinoa and reduce the heat to simmer. Cover the quinoa and cook till the water is absorbed. It will take 15 to 20 minutes approximately. Now, pour the quinoa in a baking tray and spread it evenly so that it cools down. Mix the lemon juice, garlic, remaining salt and pepper in a large bowl and the cooled quinoa to it along with the tofu, bell pepper, tomatoes, cucumber, mint and parsley, toss well and serve.
Tips:
- Tofu: Make sure to use firm tofu for the best texture. If you prefer crispy tofu, you can bake the tofu instead of sautéing it by placing it on a baking sheet and roasting at 400°F (200°C) for 25-30 minutes, flipping halfway through.
- Quinoa: You can also cook quinoa in vegetable broth for extra flavor. Quinoa is naturally gluten-free, making it an excellent grain choice for a gluten-free diet.
- Customization: Feel free to add other vegetables such as avocado, roasted sweet potatoes, or steamed broccoli. You can also include some nuts like almonds or walnuts for added crunch.
- Dressing Variations: You can make the dressing creamier by adding tahini or yogurt (if not vegan). Adjust the vinegar and mustard for more tanginess if you like a sharper flavor.
Health Benefits:
- Quinoa: A complete protein, quinoa contains all nine essential amino acids and is high in fiber, magnesium, and B-vitamins.
- Tofu: Rich in protein, tofu is an excellent source of plant-based protein and contains iron, calcium, and healthy fats.
- Vegetables: Packed with vitamins, antioxidants, and fiber, the veggies add freshness and nutritional value to the salad.
- Olive Oil: A source of healthy fats, olive oil supports heart health and provides anti-inflammatory properties.
Quinoa and Tofu Salad is a wholesome, protein-packed meal that’s perfect for meal prepping or a quick, healthy lunch. It’s satisfying, filling, and offers a wide range of nutrients in one bowl. Whether you’re looking for a vegan dish or a healthy meal option, this salad fits the bill!
