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Protein Rich Quinoa Bowl

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Recipe: Protein Rich Quinoa Bowl

Protein Rich Quinoa Bowl is a healthy, delicious, gluten free, vegan meal. The source of protein are from quinoa and tofu. The choice of vegetables to add to this filling meal is yours. I usually add whatever I have in my fridge. I also prepare some extra orange sauce as it stays fresh in the fridge for almost 2 weeks. Sometimes I make cauliflower bites  or steamed dumplings and drizzle the sauce over them.

 

Memories

I had shared this recipe with the group FoodieMonday/ Bloghop on 15/10/2018. The theme was Stir Fry suggested by Sujata who blogs at Batter Up With Sujata. Luckily I had bought some tofu from Nairobi as it was not available in Mombasa back then. And the idea of orange sauce came as during one of my visits to UK I had come across a recipe for chicken with orange sauce in a magazine. Jotted down the orange sauce recipe as I thought that is really interesting and different. I had not come across orange sauce in the Indo Chinese Cuisine nor in the authentic Chinese Restaurants in Mombasa. Later learnt that Orange Sauce is definitely not authentic to the Chinese cuisine but a staple of the American Cuisine Cuisine.

Sharing Protein Rich Quinoa Bowl Recipe With The Group Sunday Funday

For this Sunday our host is Sneha who blogs at Sneha’s Recipes. She suggested we share vegan dish. I decided to redo this post and share it with Sunday Funday group. The photos were too hazy so definitely needed a redo.

 

What Is Veganism?

Well it is a type of diet that some people follow. No dairy products, no meat, no fish. It is a plant based diet. Different from a vegetarian diet as most vegetarians consume dairy products and some like me include eggs.  I would miss milk, cheese, yogurt if I were to follow a vegan diet. And please don’t ask to have plastic like vegan cheese or fake yogurt. And those fake meat products, they totally put me off. Many of the vegetarian  daily dishes from India are vegan, using fresh vegetables, lentils, flours, etc.

 

Some Vegan Dishes That You May Like

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Check Out Vegan Dishes Prepared By Members Of Sunday Funday

 

 

 

 

 

 

 

 

Ingredients Required For Protein Rich Quinoa Bowl

Quinoa

I cup of raw quinoa. Cook it according to the instructions on the packet. These days some quinoa are pre washed. If it is not pre washed then add the quinoa in a sieve and rinse it under running water and gently rub the quinoa to remove the saponin coating. Saponin is bitter. To cook quinoa it usually required 1½ – 2 cups of water. I usually follow the instructions on the packet.

Tofu

Can stir fry the tofu at home and add flavours of your choice. However, since it will be served with orange sauce, it really doesn’t require any additional flavours. This time round I have used frozen tofu sticks. They are coated with flavoured breadcrumbs. Generally you can serve about 100g tofu for each person to make it a proper protein rich meal.

Oil

Any oil of your choice to stir fry the vegetables and pan fry the tofu sticks.

Water

We will need some water to cook the quinoa and to make the orange sauce.

Salt

Add according to your taste. Use normal table salt or Himalayan Pink Salt.

Vegetables

Choose which veggies you would like to add. I had zucchini, mushrooms, carrot, sweet pepper, cauliflower in the fridge, therefore used those. In total you need about 4-5 cups of vegetables for 2 people. Sometimes I use the frozen mixed vegetables that are for South Asian cooking. Broccoli, baby corn, snow peas, celery, green beans, pak choy, cabbage, etc can be used.

Ginger

Peel and grate ginger. Need about 1 tsp for the sauce.

Garlic

I like to add a little extra garlic, so I use about 1 tbsp minced. Add according to your taste.

Onion

Use any onion of your choice, red, white or yellow. Peel and cut the onion into strips or chunks.

Spring Onion

Take about 2-3 spring onions. Trim the end and chop the spring onions. Keep the white and green parts separate.

Orange Juice

We need about ½ cup fresh orange juice.

Orange Zest

I like to add orange zest to the sauce for that extra citrusy flavour.

Cashew Nuts

I love adding cashew nuts to my stir fries. Split the cashews into halves.

Sesame Seeds

Adds crunch and are healthy too. Use white or black or a mixture of sesame seeds.

Pepper Powder

Add some to the vegetables and the sauce. I like to use coarsely ground pepper.

Cornstarch

Also known as cornflour. It is used to make the sauce thick. Mix the cornstarch with some water to make a slurry.

Soy Sauce

Adds an umami flavour to the sauce. I like to use dark soy sauce.

Rice Vinegar

To add some tanginess to the sauce. Can replace it with some lime or lemon juice.

Red Chilli Flakes

Add a bit of spiciness to the sauce. Add according to your taste.

Maple Syrup

To balance the flavours of the sauce we need to add a sweetener. I like to use maple syrup.

Sesame Oil

Adds a lovely smoky nutty flavour.

 

 

 

 

 

Print

PROTEIN RICH QUINOA BOWL

Protein Rich Quinoa Bowl is a healthy, delicious, gluten free, vegan meal. The source of protein are from quinoa and tofu. The choice of vegetables to add to this filling meal is yours. Orange Sauce adds a citrusy flavour to the dish.
Course Main Course, Main Meal
Cuisine American Chinese
Keyword protein rich quinoa bowl, quinoa and tofu bowl, quinoa with tofu, stir fry vegetables
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2
Author mayurisjikoni

Ingredients

FOR THE QUINOA

  • 1 cup quinoa
  • 1 tbsp oil
  • 2 cups water
  • ½ tsp salt

FOR THE ORANGE SAUCE

  • ½ cup orange juice
  • 1 cup water
  • 1 tbsp orange zest
  • 2 tbsp soy sauce
  • 2 tbsp rice vinegar
  • 1 tbsp garlic minced
  • 1 tsp ginger minced
  • ¼ tsp red chilli flakes
  • 2 tbsp maple syrup/honey
  • 1½ tbsp cornstarch
  • ¼ tsp salt
  • ¼ tsp pepper powder
  • 1 tbsp sesame oil

VEGETABLES

  • 1 cup zucchini diced
  • 1 cup cauliflower florets
  • 1 cup mushroom slices
  • 1 cup sweet pepper diced
  • ½ cup carrot diced
  • ¼ cup onion chopped
  • 1 tsp garlic minced
  • 1 tbsp spring onion white part chopped
  • 1 tbsp spring onion green part chopped

OTHER INGREDIENTS

  • ¼ cup cashew nuts
  • 200 g tofu sticks
  • ½ tsp salt
  • 2-3 tbsp oil
  • 1 tbsp sesame seeds
  • ¼ tsp pepper powder

Instructions

PREPARATION OF ORANGE SAUCE

  • Mix ¼ cup water and cornstarch well.
  • Heat oil in a small pan over low heat.
  • Add garlic and ginger. Stir fry for 1 minute.
  • Add the remaining water, orange juice, soy sauce, vinegar, salt, orange zest and maple syrup.
  • Bring the mixture to a boil over medium heat.
  • Add the chilli flakes.
  • Allow the mixture to simmer for 2-3 minutes.
  • Add the cornstarch slurry, while stirring the mixture all the time.
  • Cook the sauce, stirring continuously till it becomes thick.
  • Take the pan off the heat.
  • Add  pepper powder. Mix well.
  • Keep the sauce on the side till required.

COOK THE  QUINOA

  • Heat oil in a saucepan over medium heat.
  • Add the quinoa and toast it for 1-2 minute, mixing all the time.
  • Add the water and salt.
  • Bring the mixture to a simmer.
  • After it begins to simmer, cook the quinoa for 15-20 minutes.
  • By then all the water will have evaporated.

PAN FRY THE TOFU STICKS

  • Remove the frozen tofu fingers from the packet.
  • Add the oil in the frying pan over medium heat.
  • When the oil is hot add the tofu fingers.
  • Allow them to cook till golden brown on all sides.
  • Turn the sides once they are golden brown.
  • Remove the roasted tofu fingers into a plate.
  • Alternately, you can marinate the tofu in your favourite marinade for 30 minutes or overnight.
  • Pan fry the tofu till it becomes golden brown.

STIR FRY THE VEGETABLES

  • In the same frying pan, add more oil if required.
  • Add sesame seeds.
  • Stir fry the onion for 2 minutes.
  • Add the cashew nuts. Stir fry for 1 minute.
  • Add white part of the spring onion and stir fry for 30 seconds.
  • Add all the vegetables and salt.
  • Stir fry on high heat for 3-4 minutes.
  • When the mushrooms become a bit soft, the vegetables are ready.
  • Add the pepper powder.
  • Do not over cook them.

HOW TO SERVE

  • Divide the quinoa between 2 big bowls.
  • Add half of the stir fried vegetables.
  • Add 3-4 tofu sticks.
  • Drizzle some Orange Sauce.
  • Sprinkle some spring onion green part.

Notes

  • Add vegetables of your choice, broccoli, sprouts, cabbage, pak choy, snow peas, green beans, etc.
  • Can serve the sauce on the side if you wish, just warm it up before serving.
  • Marinate tofu pieces in your favourite marinade before pan frying it. Can also marinade it in the orange sauce.
  • Replace cashew nuts with any nuts of your choice.
  • Can use any sauce of your choice.

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