High-Protein Tofu-Quinoa Bowl with Peas and Spinach
- Ingredients (for one serving):
- 150 g firm tofu, cubed (about 18 g protein, 120 kcal)
- 50 g cooked quinoa (about 4 g protein, 70 kcal)
- 150 g peas (fresh or frozen) (about 12 g protein, 120 kcal)
- 50 g fresh baby spinach (about 2 g protein, 10 kcal)
- 1 tsp soy sauce (about 5 kcal)
- 1 tsp mustard (about 5 kcal)
- Spices to taste: cumin, turmeric, ginger, pepper
- Instructions:
- Place tofu cubes and peas in a microwave-safe bowl.
- Add the cooked quinoa and fresh spinach.
- Drizzle with soy sauce and mustard, and add the spices (cumin, turmeric, ginger, and pepper). Stir well to coat everything evenly.
- Cover and microwave for 3–4 minutes until heated through and the spinach is wilted.
- Stir before eating and add pepper to taste if needed.
- Nutritional Information:
- Calories: approximately 330–350 kcal
- Protein: approximately 40 g
This bowl is easy to prepare, packed with plant-based protein, and low in calories. The combination of tofu, quinoa, and peas provides a complete amino acid profile, keeping you full without many calories.