HIGH-PROTEIN MEDI BOWL (Meal-Prep)

Name: HIGH-PROTEIN MEDI BOWL (Meal-Prep)
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: World Cuisine, Middle Eastern
Ingredients: 1.5 cups cooked and cooled quinoa; 1.5 cups cooked lentils; 150 g cherry tomatoes chopped; 1 cucumber diced; 1/2 cup flat parsley finely chopped; 1/2 cup mint finely chopped; 1 stalk of spring onions finely chopped; 3 tbsp lemon; 2 tsp olive oil; Salt to taste; 450 g extra firm tofu chopped in cubes; 2 lemons juice + zest (about 6 tbsp); 2 tsp dry thym; 2 tsp baby capers + brine; 2 small garlic cloves minced; 2 tsp olive oil; dash of salt & pepper

5 steps

Prep:20minCook:20min

This High-Protein Medi Bowl is such an easy and tasty meal prep! We start by making the tofu, which is similar to the herby Lemon Tofu we’ve made previously, but a little quicker, and serve it with a tabbouleh-inspired quinoa salad. It’s super nourishing and packs 35g of protein and 12mg of iron. This one is a little on the lower side calorie-wise (the full nutrition info is always available on our website), so if you want to bulk it more, I would recommend adding more quinoa and topping it up with some avocado, hemp seeds or other nuts and seeds. This one keeps for 3 days, if you want to keep it for longer, do not mix the salad and instead layer in the following order: olive oil, lemon, lentils, quinoa, cucumber, tomatoes, spring onions, parsley, mint, and cooked tofu. Option to add a couple of spoons of yogurt (I use soy) if you want to make it extra creamy; it goes so well with the flavors!

HIGH-PROTEIN MEDI BOWL (Meal-Prep)

Nutrition balance score

Nutrition per serving

Ingredients

Herby Tofu

Instructions

Notes

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