Healthy & Special Diets > Plant-Based Protein Recipes > Grain-Based Protein Recipes > Quinoa Recipes (High Protein)

Quinoa Salad with Roasted Vegetables and Tofu

This vibrant and nutritious quinoa salad is packed with roasted vegetables, protein-rich tofu, and a zesty lemon-herb dressing. It's a perfect meal for lunch or dinner, and it's easily customizable to your liking. This recipe is vegan and gluten-free.

Prep Time
20 minutes
Cook Time
30 minutes
Servings
4 servings
Ingredients
  • 1 cup Quinoa
  • 2 cups Water
  • 1 block (14 ounces) Firm Tofu, pressed and cubed
  • 1 cup Broccoli Florets
  • 1 medium Bell Pepper (any color), chopped
  • 1/2 medium Red Onion, sliced
  • 3 tablespoons Olive Oil
  • 2 tablespoons Lemon Juice
  • 2 tablespoons Fresh Herbs (parsley, cilantro, or dill), chopped
  • 1 clove Garlic, minced
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper

Quinoa Cooking

Step 1: Cook the Quinoa
Rinse the quinoa in a fine-mesh sieve. In a medium saucepan, combine the rinsed quinoa with water. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the water is absorbed and the quinoa is cooked through. Fluff with a fork and set aside to cool.

Tofu Preparation

Step 2: Prepare the Tofu
Press the tofu to remove excess water. Cut the tofu into cubes and toss with 1 tablespoon of olive oil, salt, and pepper.

Vegetables Roasting

Step 3: Roast the Vegetables
Preheat oven to 400°F (200°C). Toss the broccoli florets, bell pepper, and red onion with 1 tablespoon of olive oil, salt, and pepper. Spread the vegetables on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized. Add the tofu cubes to the baking sheet during the last 15 minutes of roasting.

Dressing Preparation

Step 4: Make the Dressing
In a small bowl, whisk together the lemon juice, remaining 1 tablespoon of olive oil, minced garlic, chopped fresh herbs, salt, and pepper.

Salad Assembly

Step 5: Assemble the Salad
In a large bowl, combine the cooked quinoa, roasted vegetables, and tofu. Pour the lemon-herb dressing over the salad and toss gently to combine. Serve immediately or chill for later.

Nutrition Facts (Estimated per serving)

Calories: 350
Protein: 18g
Fat: 15g
Carbohydrates: 38g
Fiber: 8g

Other Important Considerations for Nutrition

This salad is a great source of plant-based protein, fiber, and vitamins. Feel free to customize the vegetables based on your preferences and what's in season. You can also add other ingredients like chickpeas, avocado, or sunflower seeds for added nutrition and flavor. To increase the protein content, add more tofu or include edamame.

← Quinoa Pasta with Black Bean and Corn Salsa Savory Nutritional Yeast & Walnut Crusted Tofu with Roasted Vegetables →

FAQ

  • Can I make this salad ahead of time?

    Yes, this salad is great for meal prepping. You can cook the quinoa, roast the vegetables, and prepare the dressing ahead of time. Store them separately in the refrigerator. When ready to serve, combine all the ingredients and toss gently.
  • Can I use different vegetables?

    Absolutely! Feel free to use any vegetables you like, such as zucchini, carrots, sweet potatoes, or Brussels sprouts. Adjust the roasting time accordingly.