High-Protein Tofu Grain Bowl

Name: High-Protein Tofu Grain Bowl
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 (about 2 1/4 cups/550 g)
Ingredients: 2 cups cooked quinoa (about 13 oz/370 g); 20 oz (570 g) extra-firm tofu, pressed and cut into 3/4-inch (2-cm) cubes; 1 tbsp soy sauce or tamari; 1 tbsp cornstarch; 1 tbsp olive oil, divided; 2 cups shelled edamame (about 10 oz/285 g), thawed if frozen; 1 large broccoli crown (about 12 oz/340 g), cut into small florets; 2 medium carrots (about 7 oz/200 g), thinly sliced; 1/2 tsp kosher salt; 1/4 cup tahini (60 g); 3 tbsp lemon juice; 2 tbsp water, plus more as needed; 1 tbsp soy sauce or tamari; 1 small garlic clove, finely grated

Main course High-Protein Vegetarian Vegan

Total time: 50 minutes
Calories: 590 kcal
Protein: 34 g
Serves: 4 (about 2 1/4 cups/550 g)

This high-protein vegetarian grain bowl layers crisp baked tofu, shelled edamame, quinoa, and roasted vegetables with a lemon-tahini dressing. It is a complete main course with several plant protein sources and components that can be prepared ahead.

Nutrition per serving

Calories: 590 kcal
Protein: 34 g
Carbs: 56 g
Fat: 30 g
Fiber: 15 g

Estimated from the listed ingredients.

Prep: 20 minutes
Cook: 30 minutes

Ingredients

Bowls

2 cups cooked quinoa (about 13 oz/370 g)
20 oz (570 g) extra-firm tofu, pressed and cut into 3/4-inch (2-cm) cubes
1 tbsp soy sauce or tamari
1 tbsp cornstarch
1 tbsp olive oil, divided
2 cups shelled edamame (about 10 oz/285 g), thawed if frozen
1 large broccoli crown (about 12 oz/340 g), cut into small florets
2 medium carrots (about 7 oz/200 g), thinly sliced
1/2 tsp kosher salt

Lemon-tahini dressing

1/4 cup tahini (60 g)
3 tbsp lemon juice
2 tbsp water, plus more as needed
1 tbsp soy sauce or tamari
1 small garlic clove, finely grated

Before you start

Press the tofu for 15 minutes under a weighted plate or use vacuum-packed pressed tofu. Wet tofu steams instead of browning; do not skip this if you want crisp edges.
Tahini is sesame, and soy sauce contains soy and often wheat. Tamari is a suitable gluten-free alternative only when its label confirms it. Sunflower-seed butter can replace tahini, with a milder, less bitter dressing.

Instructions

Heat the oven to 425°F (220°C). Line two baking sheets with parchment. Put the quinoa in a covered bowl to keep warm.
Toss the tofu with the soy sauce, cornstarch, and 2 tsp of the oil. Spread on one sheet in a single layer. Toss the broccoli and carrots with the remaining 1 tsp oil and salt on the other sheet.
Roast both sheets for 25 to 30 minutes. Turn the tofu and stir the vegetables after 15 minutes. The tofu is ready when its edges are browned and dry to the touch; the broccoli should have browned tips but still hold its shape.
Whisk the tahini, lemon juice, water, soy sauce, and garlic until smooth. Add water 1 tsp at a time until it pours in a thick ribbon. Tahini can seize at first; keep whisking before adding extra water.
Divide the quinoa, tofu, edamame, broccoli, and carrots among four bowls. Spoon the dressing over each bowl just before serving.

Meal prep, storage, and reheating

For make-ahead bowls, store quinoa, tofu, vegetables, edamame, and dressing separately for up to 4 days. Reheat the quinoa, tofu, and vegetables in a covered microwave-safe container until hot, then add cold edamame and dressing. Do not freeze the assembled bowls; the vegetables and dressing lose their preferred texture.