High-Protein Plant-Based Bowl

Ingredients

• 400 g extra-firm tofu (Pressed and cut into cubes)
• 2 cup cooked quinoa
• 1 cup cooked chickpeas (Drained and rinsed if using canned chickpeas)
• 2 cup broccoli florets
• 1 red bell pepper (Sliced)
• 2 tbsp olive oil (Divided)
• 2 tbsp soy sauce (Use tamari for a gluten-free version)
• 2 tbsp lemon juice
• 2 tbsp tahini
• 2 clove garlic (Minced)
• 0.5 tsp ground cumin
• salt (To taste)
• black pepper (To taste)

Steps

1. 1

   Press the tofu for 10–15 minutes to remove excess moisture, then cut it into bite-sized cubes. Prepare the quinoa and chickpeas, and cut the broccoli and bell pepper so all components are ready before cooking.

2. 2

   Whisk together the tahini, lemon juice, half of the soy sauce, minced garlic, and 1–2 tablespoons of water. Add water gradually until the dressing is smooth and pourable. Season with pepper and, if needed, a small amount of salt.

3. 3

   Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tofu cubes and cook for 8–10 minutes, turning occasionally, until several sides are golden and crisp.

4. 4

   Add the remaining soy sauce and cumin to the skillet with the tofu. Toss for 1–2 minutes until the tofu is evenly coated and fragrant, then transfer it to a plate.

5. 5

   Add the remaining olive oil to the skillet. Add the broccoli and bell pepper and cook for 5–7 minutes, stirring occasionally, until the vegetables are brightly colored and tender-crisp.

6. 6

   Add the chickpeas to the skillet and cook for 2–3 minutes, stirring, until heated through. Season with black pepper and adjust the salt to taste.

7. 7

   Divide the cooked quinoa between two bowls. Arrange the tofu and vegetables with chickpeas over the quinoa, drizzle with the tahini dressing, and serve immediately.

Notes

No usable recipe, transcript, comments, or on-screen text was provided with the source. Ingredients and instructions were reconstructed from the title alone and should not be treated as the creator's definitive recipe.

Nutrition per serving

• main
• plant-based
• vegan
• high-protein
• bowl
• meal-prep
• gluten-free option