Savory Sweet Superfood Tofu Quinoa Bowl

Serves 2

1 cup quinoa 

2 cups chopped broccoli

2 cups cubed tofu

½ large onion, chopped

3 cloves garlic, peeled and finely chopped

1 sprig of parsley, finely chopped

1 tablespoon dry cranberries

1 cup cauliflower 

1 ½  cups water

1 tablespoon almonds, roughly chopped

1 tablespoon walnuts, roughly chopped

2 teaspoon turmeric 

2 teaspoon ginger

1 teaspoon fennel seeds 

2 teaspoon soy sauce

2 teaspoons Bragg’s Liquid Aminos

½ cup lime juice

1 tablespoon honey

1 tablespoon olive oil 

Salt and pepper to taste

In a saucepan, bring water to a boil. Add the quinoa, turmeric, ginger, lime juice, and soy sauce once boiling and then reduce to medium-low heat until quinoa is fluffy. Remove from heat.

In a skillet or saute pan, heat the olive oil over medium-high heat. Add garlic and saute, stirring, for 1 minute. Add tofu, onion, fennel seeds, and Bragg’s Liquid Aminos and cook until tofu is browned, stirring frequently. Remove from heat.

Next, add the broccoli, dried cranberries, cauliflower, walnuts, almonds, turmeric, ginger, soy sauce, and honey. Saute until broccoli and cauliflower are cooked to your liking. (I like them a little crisp.) Remove from heat.

Add the contents of the saute pan to the saucepan and gently fold it into the quinoa. Season with salt and pepper to taste, garnish with parsley, and serve.

You just made a power-packed, superfood extravaganza!

Here’s why:

Broccoli: You get a full serving of broccoli, which is packed with 2.5 grams of protein and 2.5 grams of fibers. You are also getting 130% of your recommended amount of vitamin C.

Garlic: On top of making every dish its added to delicious, garlic is also renown for its antibacterial, antiviral, anti-fungal, and antioxidant properties. 

Tofu: You will find 20 grams of protein from the tofu in your bowl. Now, who says plant-based meat substitutes don’t pack a punch? Coumestans, the healthy phytoestrogens that balance your hormones, are also present. (Tip: make sure you always consume organic tofu since soy is very heavily sprayed with pesticides. That is why some people have a problem with soy.)

Fennel seeds – Fennel seeds are an excellent source of manganese, which aids in activating your metabolism and promotes bone development. And these will also help you digest all of the beneficial sulfur in the broccoli and cauliflower so you will not experience any bloating from consuming these nutritional powerhouses.

Ginger and turmeric – More than just a dash of antioxidant properties and warming quality in these spices.

Plus, magnesium in the nuts, antioxidants in the cranberries, and micro-nutrients and brain-enhancing good fats abound in many of the ingredients. Who doesn’t love that?

XO,

Amy

Recommended Posts