Grilled Tofu Quinoa Bowl with Lemon Tahini Dressing
Get a big dose of fiber-rich veggies and plant-based protein with this tofu grain bowl with a lemony tahini dressing. This recipe is super versatile and can be made with any veggies you have on hand! Enjoy it as a diabetes-friendly lunch.
Servings:
Why Diabetes Friendly?
- Complex Carbohydrates: Quinoa is a source of complex carbohydrates, which have a more gradual impact on blood glucose levels compared to simple carbohydrates.
- Rich in Fiber: The variety of vegetables and quinoa contribute significantly to the dish's fiber content, aiding in blood sugar regulation and promoting digestive health.
- Healthy Fats: Olive oil and avocado provide monounsaturated fats, which are beneficial for heart health and may help in managing blood sugar levels.
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Equipment
- Mixing bowl
- Skillet or grill pan
- Blender or food processor
Ingredients
- tofu (cubed) 1 cup
- soy sauce (reduce-sodium ) ½ tbsp
- rice vinegar 1 tbsp
- olive oil 1 tbsp
- arugula 2 cups
- quinoa (cooked) 1 cup
- cucumber (chopped) 1 cup
- cherry tomato (sliced in half) 1 cup
- carrot (grated) 1 cup
- avocado (ripe, sliced) ½
- radish (thinly sliced) 2
Tahini Dressing (makes ¼ cup of dressing)
- tahini 2 tbsp
- lemon (juiced) 1
- olive oil 1 tbsp
- Dijon mustard 1 tsp
- water 1 tbsp
- salt 1/8 tsp
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Cooking Tips
- Tofu Preparation: Pressing the tofu effectively removes excess water, which can enhance its texture and ability to absorb the soy sauce and vinegar marinade.
- Dressing Consistency: Adjust the consistency of the tahini dressing according to preference by adding water. The dressing can thicken when refrigerated, so you might need to stir in a little extra water upon serving if made ahead.
- Vegetable Variations: This recipe is highly adaptable to seasonal vegetables. Feel free to include roasted sweet potatoes, bell peppers, or spinach for additional nutrition and flavor.
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Instructions
- Layer tofu cubes between two pieces of paper towel, place a cutting board on top as well as a heavy object like a saucepan. Let sit for 5 minutes - this will help to drain excess liquid from the tofu.1 cup tofu
- In a medium mixing bowl, gently toss the tofu cubes with soy sauce and rice wine vinegar until well coated.½ tbsp soy sauce, 1 tbsp rice vinegar
- To a skillet or grill pan, heat olive oil over medium heat. Add tofu cubes and cook until lightly browned, about 4-5 minutes. Gently flip each cube and cook on the other side. Set cooked tofu pieces aside.1 tbsp olive oil
- To a blender or food processor, begin preparing tahini dressing by adding tahini, lemon juice, olive oil, dijon, water, and salt. Blend until well combined and creamy. If you prefer a thinner dressing you can add a tablespoon of water at a time until you reach your desired consistency.2 tbsp tahini, 1 lemon, 1 tbsp olive oil, 1 tsp Dijon mustard, 1 tbsp water, 1/8 tsp salt
- To a serving bowl, layer arugula and quinoa and top with cucumber, cherry tomato, carrot, avocado, radishes, and cooked tofu cubes. Drizzle with tahini dressing and enjoy!2 cups arugula, 1 cup quinoa, 1 cup cucumber, 1 cup cherry tomato, 1 cup carrot, ½ avocado, 2 radish
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FAQ
- Can I make this bowl ahead of time?
Yes, you can prepare the components of this grain bowl in advance. Store the vegetables, tofu, and quinoa separately in the refrigerator and assemble just before serving. The dressing can also be made ahead and stored in an airtight container in the refrigerator. - How can I add more protein to this dish?
For an extra protein boost, consider adding chickpeas, lentils, or a sprinkle of hemp seeds along with the tofu. - Is there a substitute for tahini?
If you don't have tahini or prefer a different flavour, you can use almond butter or peanut butter as a substitute in the dressing. Adjust the seasoning to taste, as these alternatives will bring their own unique flavours to the dish.
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Nutrition
Per serving
Calories: 566.6kcal
Carbohydrates: 41.8g
Fiber: 10.9g
Sugar: 7.9g
Fat: 37.1g
Saturated Fat: 5g
Trans Fat:
Protein: 21.4g
Nutrition Facts
Grilled Tofu Quinoa Bowl with Lemon Tahini Dressing
Serving Size
3.5 cups
Amount per Serving
Calories
566.6
% Daily Value*
Fat
37.1
g
57
%
Saturated Fat
5
g
31
%
Sodium
398.5
mg
17
%
Potassium
1030.6
mg
29
%
Carbohydrates
41.8
g
14
%
Fiber
10.9
g
45
%
Sugar
7.9
g
9
%
Protein
21.4
g
43
%
Vitamin C
32.1
mg
39
%
Calcium
273.2
mg
27
%
Iron
5.1
mg
28
%
Magnesium
124.3
mg
31
%
Zinc
2.6
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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