Tofu and Quinoa with Vegetables and Tomato Sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Tofu and Quinoa with Vegetables and Tomato Sauce calories by ingredient


Introduction

Quick Vegetarian Meal Quick Vegetarian Meal
Number of Servings: 4

Ingredients

    1 block of extra firm tofu
    1/3 of a jar of pasta sauce
    1/2 large onion, chopped
    4 garlic cloves, minced
    2 cups of frozen mixed veggies
    3 cups of cooked quinoa
    Pam or other cooking spray

Directions

1. Preheat oven to 400 F
2. Press the tofu for about 20 mins. Check this video if you need instructions: http://www.youtube.com/watch?v=PVelgp4QTTE
3. Cook up 3 cups of quinoa. For instructions: http://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.