Lentil and Quinoa Bowls with Grilled Tofu: A High-Protein Lunch

Cooking the Lentils and Quinoa

First, rinse the lentils and quinoa thoroughly under cold water. In separate pots, cook the lentils and quinoa according to package directions. Usually, this involves simmering them in water or broth until tender. For the lentils, it will take about 20-25 minutes, and for the quinoa, it will take about 15 minutes. Once cooked, drain any excess water and set aside.

Preparing the Tofu

Press the firm tofu to remove excess water. This will help it get nice and crispy when grilled. Cut the tofu into ½-inch thick slices.

Marinating the Tofu

In a shallow dish, whisk together soy sauce, maple syrup, sriracha sauce, garlic powder, and grated ginger. Add the tofu slices to the marinade and let them marinate for at least 15 minutes, or up to 30 minutes, flipping them occasionally to ensure they are evenly coated.

Grilling the Tofu

Preheat your grill to medium heat. Lightly oil the grill grates to prevent sticking. Place the marinated tofu slices on the grill and cook for about 5-7 minutes per side, or until they are golden brown and have grill marks. Alternatively, you can pan-fry the tofu in a lightly oiled skillet over medium heat.

Sautéing the Vegetables

While the tofu is grilling, heat olive oil in a large skillet or wok over medium-high heat. Add the broccoli florets and bell pepper slices and sauté for about 5-7 minutes, or until they are tender-crisp. Add the spinach and cook until it wilts, about 1-2 minutes. Season with salt and pepper to taste.

Assembling the Bowls

Divide the cooked lentils and quinoa evenly among four bowls. Top with the grilled tofu slices and the sautéed vegetables. Sprinkle with sesame seeds and sliced green onions.

Serving and Storage

Serve the lentil and quinoa bowls immediately. These bowls can be stored in the refrigerator for up to 3 days. It's best to store the tofu and lentil-quinoa-vegetable mix separately and assemble the bowls just before serving.

Nutrition Facts Estimated per 100g of product

Note: Nutrition information is an estimate and may vary based on specific ingredients and preparation methods.

Calories: Approximately 150-180 kcal
Protein: 10-12g
Fat: 5-7g
Carbohydrates: 15-20g
Fiber: 5-7g

Other Important Considerations for Nutrition

• Adjust macros: This recipe offers a balanced macronutrient profile. If you have specific dietary needs or goals, adjust the ingredients accordingly (e.g., add more tofu for higher protein or use brown rice instead of quinoa for a higher carbohydrate option).
• Sodium content: If you are watching your sodium intake, use low-sodium soy sauce and avoid adding extra salt.
• Allergies: Ensure that all ingredients are suitable for any dietary restrictions or allergies (e.g., use tamari instead of soy sauce if you have a gluten allergy).