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PROTEIN RICH QUINOA BOWL

mayurisjikoni
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.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course, Main Meal
Cuisine American Chinese
Servings 2

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.
Keyword protein rich quinoa bowl, quinoa and tofu bowl, quinoa with tofu, stir fry vegetables