Herb‑Crusted Tofu & Quinoa Power Bowl

Looking for a protein‑rich, budget‑friendly main dish that can be whipped up in no time? Our Herb‑Crusted Tofu & Quinoa Power Bowl delivers a crispy, savory crunch paired with fluffy quinoa and fresh veggies. It’s the meal‑prep hero you’ll love to bring to work or serve to the family after a long day.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings

Ingredients

• 14‑oz block extra‑firm tofu (drained and pressed)
• ½ cup uncooked quinoa (cooked to 1 cup)
• 1 tbsp olive oil
• 2 tbsp low‑sodium soy sauce
• 1 tbsp fresh cilantro, chopped
• 1 tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp garlic powder
• 1 tbsp lemon zest
• 1 tbsp lemon juice
• 1 cup baby spinach
• ½ cup halved cherry tomatoes
• 1 tbsp fresh parsley, chopped
• 1 tbsp toasted pumpkin seeds
• Salt and pepper, to taste

Instructions

1. Press the tofu for at least 20 minutes to squeeze out excess moisture; cut into ½‑inch cubes.
2. In a bowl, whisk together olive oil, soy sauce, smoked paprika, cumin, garlic powder, lemon zest, and lemon juice. Coat tofu cubes evenly and set aside to marinate for 5 minutes.
3. While the tofu marinates, cook quinoa according to package instructions; fluff with a fork and cool slightly.
4. Heat a non‑stick skillet over medium‑high heat; add tofu and cook, turning as needed, until golden and crispy on all sides (about 8 minutes).
5. Remove tofu and set aside; add spinach to the skillet and sauté until wilted, about 2 minutes.
6. Return tofu to the skillet, add cooked quinoa, cherry tomatoes, cilantro, and parsley. Toss gently to combine; season with salt and pepper.
7. Transfer the bowl onto a plate; sprinkle toasted pumpkin seeds on top for a satisfying crunch.
8. Serve immediately, optionally squeezing extra lemon juice over the top for brightness.

Chef's Note

Pro Tip: For the crispiest crust, pat tofu dry with a clean towel before marinating and use a splash of cornstarch in the seasoning for an extra golden edge.

Make-Ahead Tips

Cool the quinoa fully and store the tofu separately. Assemble just before serving; the dish keeps in the fridge for up to 2 days.

Substitutions

Swap tofu for diced baked chicken breast; use brown or wild rice instead of quinoa for a different grain. For a dairy‑free sauce, replace pumpkin seeds with sunflower or hemp seeds.