High-Protein Medi Bowl

Name: High-Protein Medi Bowl
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Cuisine: Moroccan, Mediterranean, Southern, European, Greek, American, African
Ingredients: 1.5 cups cooked and cooled quinoa; 1.5 cups cooked lentils; 150 g chopped cherry tomatoes; 1 diced cucumber; 1/2 cup finely chopped flat parsley; 1/2 cup finely chopped mint; 1 stalk finely chopped spring onions; 3 tbsp lemon juice; 2 tsp olive oil; salt to taste; 450 g extra firm tofu, chopped in cubes; 6 tbsp lemon juice and zest; 2 tsp dry thyme; 2 tsp baby capers and brine; 2 small minced garlic cloves; dash of salt and pepper

6 steps

Prep:30minCook:20min

A nourishing meal prep featuring herby lemon tofu and a tabbouleh-inspired quinoa salad. Packed with 35g of protein and 12mg of iron.

Updated at: Thu, 13 Feb 2025 13:16:33 GMT

Nutrition balance score

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Ingredients

3 servings

1 ½ cupsquinoa

cooked and cooled

1 ½ cupslentils

cooked

150gcherry tomatoes

chopped

1cucumber

diced

½ cupflat parsley

finely chopped

½ cupmint

finely chopped

1 stalkspring onions

finely chopped

3 Tbsplemon juice

2 tspolive oil

salt

to taste

450gextra firm tofu

chopped in cubes

6 Tbsplemon juice

2 tspdry thyme

Instructions

Step 1

Preheat the oven to 400F/200C. Prepare the tofu by chopping it into cubes.

Step 2

Combine the Herby Lemon tofu marinade ingredients in a bowl. Add the cubed tofu and let it marinate for at least 30 minutes to absorb the flavors.

Step 3

Bake the marinated tofu in the preheated oven for 20 minutes until golden and crispy.

Step 4

While the tofu is baking, prepare the quinoa salad. Combine the cooked quinoa, lentils, chopped cherry tomatoes, diced cucumber, finely chopped parsley and mint, and chopped spring onions in a large bowl.

Step 5

Dress the salad with lemon juice, olive oil, and salt to taste. Mix well to combine.

Step 6

Once the tofu is done, top the salad with the baked tofu. Add a couple of spoons of yogurt (optional) for extra creaminess. Enjoy your High-Protein Medi Bowl!

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