high protein – low calories – gluten free

By Jasmin

Peanut marinated tofu with quinoa and side veggies: 1 serving.

*We do not claim to be professional expert in nutrition. These values are based on online nutrition calculator and are merely a suggested estimation*

Yield 2 servings.

Nutritional value 1 serving: 3.5 oz (100g) of peanut marinated tofu, 1/2 cup cooked quinoa, 3 Brussel sprouts, 1/4 cup peas with 1/2 Tbsp mayo.

  • 290 Kcal
  • Protein: 15.1 g
  • Carbs: 26.3g
  • Fat: 12.3 g
  • Vitamin C: 100% of RDI
  • Iron 100% RDI


for the marinated tofu:

  • Tofu firm 7 oz (200g)
  • peanut butter 1 Tbsp
  • Soy sauce 1 tsp
  • Rice vinegar 1 tsp
  • Hot sauce 1 tsp
  • Sugar 1 tsp
  • Garlic paste 1/2 tsp
  • Ginger paste 1/2 paste

for the veggies:

  • Brussel sprouts 6
  • Peas canned drained 1/2 cup
  • Red and yellow pepper sliced 1 small each

for the quinoa:

  • Quinoa 1/2 cup
  • Water 1 cup
  • Salt 1/2 tsp
  • Bay leaf 1

for the vinaigrette: in a small bowl whisk together:

  • Dijon mustard 1 Tbsp
  • Squeeze of lemon juice
  • Water 1 Tbsp
  • Salt ad pepper a dash


for the marinated tofu:

  1. Drain your tofu and wrap it in an absorbent towel for 15-20 minutes.
  2. In a bowl mix all the marinade ingredients to get a paste consistency.
  3. Slice the tofu into 1 inch thick rectangles and add them to the same bowl. Coat the tofu with the marinade, cover the bowl, place in the fridge and allow to marinade for 1 h (just enough time to cook the rest of the dish.
  4. In a preheated pan over medium heat, add 1 tsp of flavourful oil. Add the marinated tofu and pan fry for 10 min or until golden from both side. Do not discard the rest of the marinade sauce.
  5. When the tofu is browned from both side pour the rest of the marinade sauce over. Stir to coat the tofu. Remove from the heat to serve.

Option 2: bake the marinated tofu in a preheated oven at 180ºC/ 365 F for 15 min.

for the quinoa:

  1. Soak the quinoa in water for 10 min.
  2. Rinse it and wash it. Then add it to small pot, add 2 cup water, salt bay leaf and bring to boil on high heat.
  3. When it reaches a boiling point, cover the pot and reduce the heat to its lowest point. Let cook for 10 min.
  4. After 10 min, remove the quinoa from heat, keep the lid on and allow to steam until needed.

for the veggies:

  1. Clean and slice the Brussel sprout in halves then steam them until tender about 10 min. Remove then coat with mustard vinaigrette.
  2. Sautée sliced red and yellow peppers in a lightly greased hot pan for 20 min. Season with salt and pepper. (or bake in the oven with the tofu)
  3. Drain the canned peas. Mix with 1 Tbsp vegan mayo or tahini dressing.

Let’s plate:

  • In each plate, serve 1/2 cup cooked quinoa, top with half of the panned tofu, half the Brussel sprout, some sautéed peppers and peas. Bon Appétit !

Learn How To

How to make tofu using vinegar ?
Soyonnaise (vegan mayo) Better than store bought

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