Tofu and Quinoa with Vegetables and Tomato Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Directions
1 block of extra firm tofu1/3 of a jar of pasta sauce1/2 large onion, chopped4 garlic cloves, minced2 cups of frozen mixed veggies3 cups of cooked quinoaPam or other cooking spray
1. Preheat oven to 400 F
2. Press the tofu for about 20 mins. Check this video if you need instructions: https://www.youtube.com/watch?v=PVelgp4QTTE
3. Cook up 3 cups of quinoa. For instructions: https://www.youtube.com/watch?v=vgOxhdHoAwc
4. Mince garlic and chop onion. Sautee in a nonstick pan on a medium heat for 5 minutes.
5. Add the frozen vegetables to the garlic and onion, turn heat to low and cover.
6. After tofu is drained, cut into cubes. Spray a cookie sheet with Pam, lay out cubes. Bake for 15-20 minutes, until edges are slightly browned.
7. Mix all ingredients together and enjoy!
*All ingredient amounts are estimated. This is a very flexible recipe and adaptable to anyone's taste.
Serving Size: Makes about 4 2-cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user CSCHIFF85.
2. Press the tofu for about 20 mins. Check this video if you need instructions: https://www.youtube.com/watch?v=PVelgp4QTTE
3. Cook up 3 cups of quinoa. For instructions: https://www.youtube.com/watch?v=vgOxhdHoAwc
4. Mince garlic and chop onion. Sautee in a nonstick pan on a medium heat for 5 minutes.
5. Add the frozen vegetables to the garlic and onion, turn heat to low and cover.
6. After tofu is drained, cut into cubes. Spray a cookie sheet with Pam, lay out cubes. Bake for 15-20 minutes, until edges are slightly browned.
7. Mix all ingredients together and enjoy!
*All ingredient amounts are estimated. This is a very flexible recipe and adaptable to anyone's taste.
Serving Size: Makes about 4 2-cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user CSCHIFF85.
Nutritional Info Amount Per Serving
- Calories: 273.7
- Total Fat: 9.2 g
- Cholesterol: 0.0 mg
- Sodium: 263.0 mg
- Total Carbs: 32.9 g
- Dietary Fiber: 4.6 g
- Protein: 18.0 g
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