Broccoli Quinoa Bowl with Chili, Raisins & Tofu - Innit

Ingredients

4 Servings

Produce

  • Broccoli 2 heads

  • Lemon 1/2

  • Thyme 2 sprigs

  • Garlic Clove 3 cloves

Canned/Bottled Goods

  • Vegetable Stock 120 milliliters

Packaged Products

  • Extra Firm Tofu 2 packages

Spices

  • Red Pepper Flakes 1 pinch

  • Salt 2 teaspoons

  • Black Pepper 2 pinches

Dry Goods

  • Red Quinoa 110 grams

Pantry

  • Water 310 milliliters

  • Olive Oil 59 milliliters

  • Raisins 45 grams

Preparation

  1. Flavour & Boil Quinoa

    Combine all ingredients in large pot & bring to a boil.

    • 1 clove, smashed Garlic Clove
    • 2 sprigs Thyme
    • 1/2 teaspoon Salt
    • 110 grams Red Quinoa
    • 310 milliliters Water
  2. Cover & Simmer Quinoa

    Reduce heat & simmer, covered, for 15 minutes. Remove garlic & thyme. Fluff with a fork.

    • 110 grams Red Quinoa
  3. Sear Tofu

    Drain, pat dry & prepare tofu. Heat pan on high heat for 2 minutes. Cook for 7 min or until golden brown on all sides, seasoning half way. Remove from pan.

    • 2 tablespoons Olive Oil
    • 1 teaspoon Salt
    • 1 pinch Black Pepper
    • 2 packages, diced Extra Firm Tofu
  4. Prep Veggies

    Prep ingredients. Set half the garlic aside. Set pan to high heat for 2 minutes. Add ingredients; cook for 2-3 minutes

    • 2 heads, chopped Broccoli
    • 2 tablespoons Olive Oil
    • 2 cloves, sliced Garlic Clove
  5. Cook Broccoli

    Add all ingredients to pan with broccoli. Cover & cook for 3 minutes.

    • 1 pinch Red Pepper Flakes
    • 1 clove, sliced Garlic Clove
    • 45 grams Raisins
    • 120 milliliters Vegetable Stock
  6. Season Broccoli

    Season broccoli. Stir to combine.

    • 1/2 teaspoon Salt
    • 1 pinch Black Pepper
    • 1/2, juiced Lemon
  7. Combine Tofu and Broccoli

    Give it a stir. Serve over Quinoa. Enjoy!

Nutrition

  Amount per
serving
Daily value percentage
Low Calorie 450 kcal  
Total Fat 25.0 g 32%
Total Saturated Fat 4.0 g 20%
Unsaturated Fat 21 g  
Sodium 1230 mg 50%
Total Carbohydrate 34 g 12%
Fiber Total Dietary 6 g 20%
Sugars Total 9 g  
Good Source: Protein 26 g 52%
Good Source: Vitamin C 42 mg 45%
Good Source: Calcium 609 mg 45%
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By Innit Culinary Team