Tofu with Quinoa

Buddha bowl of tofu with quinoa

In recent months you have heard me talk a lot about the buddha bowl on my social networks because since I discovered them they have become a staple in my kitchen. A buddha bowl is the healthy version of a life-long combination dish, it contains vegetables, whole grains, seeds or nuts, vegetable or animal protein, and some flavoring dressing or sauce, they are loaded with nutrients, they are super versatile since My life is solved when I have little time to cook.
Do you stay to discover them?
How to get the most out of buddha bowls?
A buddha bowl is made with a lot of ingredients that you can combine to your liking, so the ideal thing to help you save time in the kitchen is that you spend a couple of hours on the weekend preparing the ingredients to have them ready in your fridge and you just have to combine them all in a bowl before sitting down to eat.
My advice is that every week previously prepare:
    2 or 3 types of whole grains such as quinoa, and brown rice and 1 or 2 types of legumes
    2 or 3 varieties of protein: I usually choose tofu, textured soybeans, or seitan and if I consume animal protein I usually prepare it at the moment, but this can also be advanced if you want, or use some canned food such as tuna, mussels, etc.
    The vegetables that you use raw type: cucumber, tomato, carrot ... you can leave them chopped and keep them in a glass jar. And cooked, baked, or steamed vegetables too. I recommend that you vary the vegetables every week or have as a reference to those that are in season.
    Seeds or nuts, I add them depending on what I want on the day. You can add them raw or toast them for a few minutes in a pan if you like their toasted flavor more.
    Dressing, this is where we will give the buddha bowl more flavor, but it is important that we opt for the most natural possible options: lemon, soy sauce, natural yogurt, mustard, various vinegar, various oils, spices, honey, etc.
The amounts will depend on the people you cook for, but keep in mind that if you keep the ingredients in toppers or glass jars they will keep you fresh in the fridge for 4-5 days perfectly.
Today I bring you a combination that I prepared last week and that I loved, so you can get inspired. I assure you that it is very difficult to get bored of these dishes since with creativity each day you can have a different dish on the table. You only need to have the previous preparation of the ingredients. This is also a perfect idea to take a Tupper to work, the beach, the university, etc.

buddha tofu bowl with quinoa and broccoli

Quantity 1 person
Ingredients

  • natural tofu
  • quinoa
  • vegetable broth
  • broccoli
  • nutmeg, 
  • pepper, 
  • cumin, 
  • turmeric
  • Salt
  • roasted chia and flax seeds
  • soy sauce
  • flax oil
  • olive oil

Preparation:


  1. Cook the quinoa in vegetable broth, for each cup of quinoa 2 and a half broth for 20 minutes
  2. Cut the tofu into cubes and add to a bowl along with olive oil, nutmeg, cumin, turmeric, pepper, and salt and leave to marinate for about 30 minutes. Then we sauté over medium-high heat in a pan so that it is crispy on the outside
  3. Cook the broccoli for 15 minutes and cut into small pieces
  4. Mix the amounts according to our nutritional requirements in a bowl
  5. Top with toasted chia and flax seeds
  6. Add a splash of soy sauce and flax oil.

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