Satisfying Healthy Quinoa Bowl: Topped with Roasted Vegetables,Tofu and Creamy Peanut Sauce

Easy – Quinoa Bowl with Roasted Vegetables and Tofu | Recipe inspired by Narmin Virani, RD 

Easty Quinoa Bowl with Creamy Peanut Sauce

 

This quinoa bowl is so easy to prepare. You may want to make enough to save for another meal during the week! Roasting the vegetables in one pan with the tofu makes clean-up easy. The edamame and corn add dimension to the fluffy red or tri-color quinoa. The finished bowl catches your eye and palate.

Bursting with colors, flavors, and textures pairing well with this delicious peanut sauce to create a super satisfying meal in a bowl –packed with protein, fiber, and antioxidants for heart health.

 Try this easy recipe and let me know what you think? Feel free to put on your chef hat.

 Note: You may want to use freshly squeezed orange or orange juice instead of lime or lemon juice. Plus, you may wish to add your favorite vegetables or vegetables that you need to use before they wilt.

Ingredients Divided :

For Quinoa :

Chicken or Vegetable Broth, 4-cups (can also use water)

Quinoa, Red or Tricolor, 2-cups

Garlic, 2-cloves, minced (can substitute 2-cloves of garlic with 1 teaspoon ground)

Edamame, Frozen, 1/2-cup

Corn, Frozen, 1/2 -cup

Lemon or Lime juice. About one to two tablespoons to taste.

Tofu and Vegetables for Roasting:

Bell Peppers, one medium of each color. Red, green, yellow/orange – washed, seeds removed and chopped in ½-inch bite size pieces.

Yellow Onion, one medium, peeled and chopped into bite size pieces.

Tofu, Extra Firm, cut into one or half inch cubes.

Olive Oil, about 2 tablespoons  (to drizzle/ toss vegetables and tofu) or use an Olive Oil or Avacodo Oil to slightly coat vegetables in baking pan.

Salt and Pepper to taste.

Raw Vegetables for Topping:

  • Red Onion, one small raw, peeled and diced.
  • Snap Peas, raw – cup, washed and chopped.

Creamy Peanut Sauce (Ingredients): 

Peanut Butter, creamy 1-2 Tablespoons

Ginger, Fresh Grated, 1 – Tablespoon (can substitue fresh ginger with 1/4 teaspoon ground)

Lemon, Lime or Orange Juice ½ cup

Soy Sauce, Low Sodium, 1-Tablespoon

Honey, 1-Tablespoon

Srirachi Sauce, to taste

INSTRUCTIONS /PUTTING IT ALL TOGETHER : For quick and easy steps. Prepare Quinoa and peanut sauce while vegetables and tofu are roasting.

Roast  Your Vegetables: Equipment: baking pan lined with aluminum foil or parchment paper. Preheat oven to 400-degrees.

Place chopped assorted bell peppers, onions, and tofu on baking pan lined with aluminum foil or parchment paper. Drizzle olive oil over vegetables and tofu. Add salt and pepper to taste. Place in 400degree oven for 30-45 minutes.

Prepare Quinoa: Equipment: one saucepan, spoon for stirring, garlic press or knife, measuring cups

Boil water or broth. Add quinoa (prepare quinoa as per package instructions) and garlic. When a majority of the water is absorbed add edamame and corn. Simmer for an additional 15-minutes. Optional: Add more minced garlic and lemon juice to taste.

Prepare The Peanut Sauce: Equipment: mixing bowl, spoon, and fork.

Mix peanut butter with ginger. Add soy sauce, honey, and juice of either lemon, lime or orange. I like to combine flavors of both lime and orange juice. Add more or less of ingredients to desired taste and consistency.

Serve in Single Serve Bowls:

Spoon about ¼ to ½ cup of quinoa blend into a bowl. Place roasted vegetables and tofu on top on one side. Create a row of raw onion, and snap peas (optional). Drizzle peanut sauce on top and enjoy!

You can get creative by roasting different vegetables, substituting or including chicken or shrimp with tofu. You can also have fun arranging roasted and raw vegetables on top of the quinoa.

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