Description
These nutrient-dense, vegetarian meal prep bowls are designed for the busy professional seeking a healthy lunch. Featuring a combination of crispy baked tofu, protein-rich edamame, and hearty quinoa, each bowl provides 30g of plant-based protein to sustain your energy throughout the workday. These meals are engineered to stay fresh and appetizing in the refrigerator for up to four days, making dinner-time cleanup a breeze and eliminating midweek lunch stress with a meal that is both satisfying and perfectly balanced.
Ingredients
14 oz Extra Firm Tofu
1 cup Quinoa (uncooked)
1.5 cups Edamame (shelled)
2 large heads Broccoli
3 tbsp Soy Sauce
1 tbsp Sesame Oil
1 tsp Garlic Powder
Instructions
Rinse the quinoa thoroughly and boil in 2 cups of water.
Reduce heat to low, cover, and simmer for 15 minutes until fluffy.
Steam the broccoli florets for 5 minutes until tender-crisp.
Blanch the edamame in boiling water for 3 minutes and drain.
Press the tofu block for 20 minutes to remove moisture, then cut into 1-inch cubes.
Toss tofu with soy sauce and garlic powder in a bowl.
Arrange tofu on a parchment-lined baking sheet and bake at 400°F for 25 minutes.
Divide the cooked quinoa into four containers.
Distribute the roasted tofu and steamed vegetables evenly across all containers.
Notes
Use tamari instead of soy sauce for a gluten-free version. The tofu maintains the best texture if stored in an airtight container for up to four days. Pressing the tofu is essential for achieving a golden, crispy texture.
- Prep Time: 15
- Cook Time: 25
- Category: Trending
- Method: Baking and Steaming
- Cuisine: Modern Plant-Based
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 3g
- Sodium: 750mg
- Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 35g
- Fiber: 9g
- Protein: 30g
- Cholesterol: 0mg
