Wednesday, December 11, 2019

Qinoa Bowl With Marinated Tofu & Spicy Chickpeas

This protein-packed Quinoa Bowl is so full of tasty ingredients that each bite is a treat! Marinated Tofu and the Seasoned Chickpeas could stand alone as starters, snacks or side dishes; so I often double the quantities so there is plenty for extras and for another recipe.

This recipe is great for batch cooking; make the components in double or triple quantities as desired so you can mix and match for a few meals. The tofu, chickpeas, and roasted veggies maybe added to pasta or salads to change them up.


Instead of the quinoa, other favorite grains like farro, brown and wild rice, millet, or a combination of grains maybe used.

Marinate Tofu and Chickpeas at least 30 minutes or up to 24 hours ahead. If marinating more than 30 minutes to 1 hour, reserve them in the fridge until needed.

4 Servings


Marinated Tofu:
½ teaspoon Chinese type sesame oil
1 tsp Sriracha type hot sauce
2  tsp thyme
1  tsp paprika
½ tsp salt
½ tsp Garlic, minced (optional)
8 oz tofu

Seasoned Chickpeas:
1 1/2 cups cooked Chickpeas (1 standard can)
1 Tsp Oil
½ tsp Salt
½ tsp Pepper, freshly ground
½ -1 tsp Red Chile powder
½ tsp Garlic minced (optional)

Roasted Vegetables:
2 sweet potatoes, peeled and cut into bite-sized cubes
2 Carrots, cut into bite-size cubes
1 Large Onion, diced
1-2 cloves Garlic, minced (optional)
1 Tsp oil (optional)
Salt & Pepper, to taste
Fresh or dried herbs

For the Bowl:
1 cup dry quinoa or other grains
2 cups Spinach, Arugula, or other favorite greens
1 Small Avocado, peeled and diced
1 Lemon, juiced

4 Green Onions, thinly sliced including green part
1 Handful Fresh Coriander/Cilantro, coarsely chopped
1 Lemon cut in wedges


TOFU: Drain tofu well and wrap in paper towels and place a heavy weight on top for about 30 minutes. Combine the marinade ingredients for tofu in a small bowl and whisk to mix well. Cut the tofu into cubes, batons, or slabs, mix well with the marinade to coat. Place tofu a resealable plastic bag or other container along with all the marinade; let marinate.

When ready to bake, place on one side of the prepared baking sheet. 

CHICKPEAS: Combine all the ingredients under "Seasoned Chickpeas" and mix gently but well; let marinate. Transfer the chickpeas to another rimmed baking sheet; spread into an even single layer.

Preheat oven to 400ºF (200ºC). Prepare a baking sheet lined with parchment paper for easy clean-up  or with a little oil.

Combine sweet potato, carrots, onion, and garlic if using with oil, salt, and pepper; place on half of a baking sheet with the tofu. Sprinkle the herbs (rosemary, thyme, sage, etc) on top.

Bake the sweet potatoes, tofu and chickpeas for 20-25 minutes shaking and turning the veggies and tofu once half way through baking using a thin metal spatula. Keep the veggies and tofu separate; do not mix while turning. By keeping them separate, you can decide on their usage and arrangement for serving later.

Alternately, tofu, sweet potatoes and chickpeas may be cooked in a skillet; cook over medium heat for about 10 minutes or until done.

QUINOA OR GRAINS: Cook the quinoa or the grains of your choice according to package directions and keep warm.

ASSEMBLY: When ready to serve, Divide the greens, quinoa, carrots, chickpeas, and tofu among four large bowls. Add avocado on top and drizzle with lemon juice. 

Sprinkle each bowl with sliced green onions and coriander/cilantro; pass the lemon wedges. Serve immediately.

Alternately, set out all the components for a buffet style meal.


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