Description
A delicious and healthy bowl filled with herb-roasted tofu, quinoa, and mixed vegetables, topped with a creamy tahini sauce.
Ingredients
Scale
- 1 ½ blocks (350g) extra-firm tofu
- 1 tbsp soy sauce or tamari
- 1 tsp garlic powder
- 1 tsp dried oregano
- ½ tsp dried thyme
- ½ tsp onion powder
- 1 tbsp cornstarch or arrowroot starch
- 1 lemon (zested and juiced)
- 2 tsp olive oil
- Salt
- Pepper
- 2 medium red bell pepper, cut into 1-inch pieces (about 2 cups chopped)
- 2 small zucchini, quartered lengthwise then cut into 1-inch pieces (about 3 cups chopped)
- ½ medium eggplant, peeled and cut into 1-inch pieces (about 4 cups)
- 1 medium red onion, chopped (about 2 cups)
- ½ pint cherry tomatoes (about 1 1/4 cups)
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp cumin
- 1 ¼ cup quinoa (rinsed (295g))
- 1 tsp vegetable stock concentrate
- ⅓ cup tahini (85g)
- 3–4 tbsp cold water
- 2 tbsp lemon juice
- 1 garlic clove (or 1 tsp garlic powder)
- 1 tsp maple syrup or honey
- ½ cup cilantro (35g, 1 large handful)
- ½ cup parsley (35g, 1 large handful)
Instructions
- Preheat to 400F degrees.
- Prep Tofu: Pat the tofu with a clean dish towel or paper towels to ensure it’s as dry as possible. Cut tofu into 1-inch cubes.
- Mix Tofu: In a medium bowl, combine the soy sauce, garlic and onion powders, oregano, thyme. Add tofu cubes, then toss to coat. Sprinkle cornstarch over top, then toss again to coat.
- Bake Tofu: Lightly oil a metal baking sheet, or line with parchment paper. Arrange tofu pieces in an even layer so they’re not touching each other. Bake for 20-25, until browned and crispy on the edges.
- Toss Tofu with Lemon-Olive Oil Mixture: Meanwhile, add lemon zest, lemon juice and 2 tsp oil to a medium bowl. Season with salt and pepper. When tofu is finished, drizzle the lemon mixture over the tofu on the baking sheet and toss to combine.
- Prep Veggies for Roasting: While tofu roasts, to another baking sheet, add peppers, zucchini, eggplant and onion. Drizzle with 1 tbsp olive oil. Sprinkle thyme, cumin and oregano over top. Season with salt and pepper, then toss to coat. Spread out in an even layer. If the veggies do not fit in one layer on one large sheet pan, mix on one pan, then transfer half to another pan. You’ll get a better result if the pans aren’t crowded.
- Roast Veggies: Roast on the upper rack of the oven for approximately 20 min, tossing halfway through, until tender.
- Cook Quinoa: To a medium pot, add rinsed quinoa, vegetable stock concentrate and water according to package instructions. Season with salt. Bring to a simmer over high. Once simmering, reduce heat to low. Cover and cook for 15 min, until water is absorbed and quinoa is tender. Fluff cooked quinoa with a fork.
- Blend Tahini Sauce: In a small food processor or blender, add tahini, cold water, lemon juice, garlic clove, maple syrup or honey, parsley and cilantro. Season with salt. Process until smooth. Add a little more water if needed to reach your desired consistency. As is, it’s on the thicker side; if you’d like it a little thinner, add 1-2 tbsp more water.
- Assemble Bowls: Divide quinoa between bowls. Top with roasted vegetables and tofu. Drizzle herby tahini sauce over top. Serve with a dollop of hummus, if desired.
Notes
- If you prefer less salt, adjust the seasoning as needed.
- Feel free to add any other preferred vegetables to the roasting mix.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 3g
- Sodium: 400mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 15g
- Cholesterol: 0mg