THAI PEANUT TOFU QUINOA BOWL
This Thai peanut tofu quinoa bowl is a delicious, protein-packed meal that brings together nutty quinoa, crispy baked tofu and fresh, crunchy vegetables, all tied together with a rich and creamy peanut sauce. The combination of textures and flavours makes it a satisfying dish for lunch or dinner. The shredded cabbage and julienned cucumber provide a refreshing crunch, while the peanut sauce adds a savoury-sweet umami depth. This Thai peanut tofu quinoa is topped with crushed peanuts for extra texture, as visually appealing as it is flavorful. It’s a great option for those looking for a plant-based meal that is both nutritious and filling. Perfect for meal prep, this dish can be enjoyed warm or cold, making it a convenient choice for busy days.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Thai, Asian
PREPARATION/TECHNIQUES
Bake, Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Family Dinner, Meal Prep, Summer, Light Lunch
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Vegetarian, Quick & Easy
DISH TYPE
Bowl, Salad
INGREDIENTS OF THAI PEANUT TOFU QUINOA
- 50g quinoa, cooked
- 50g tofu, cubed and baked
- 20g shredded cabbage
- ¼ cucumber, julienned
- 1 tbsp peanut sauce
- 1 tsp crushed peanuts
FULL NUTRITIONAL INFORMATION
- Calories: 280 kcal
- Protein: 14g
- Carbohydrates: 30g
- Fat: 12g
- Fibre: 6g
- Sugar: 3g
- Sodium: 180mg
PREPARATION FOR THAI PEANUT TOFU QUINOA
- Prepare The Tofu: Preheat the oven to 200°C (400°F). Press the tofu to remove excess moisture, then cut it into cubes. Arrange on a baking sheet lined with parchment paper and bake for 20-25 minutes until golden and crispy.
- Cook The Quinoa: Rinse the quinoa under cold water to remove bitterness. In a pot, bring 120ml of water to a boil, add quinoa, cover and simmer for 12-15 minutes until fluffy. Let it sit covered for 5 minutes, then fluff it with a fork.
- Prepare The Vegetables: Shred the cabbage and julienne the cucumber for a crisp texture.
- Assemble The Bowl: In a serving bowl, layer the quinoa at the base, followed by the baked tofu, shredded cabbage and julienned cucumber.
- Add Peanut Sauce: Drizzle the peanut sauce evenly over the ingredients.
- Garnish: Sprinkle crushed peanuts on top for added crunch and flavour.
- Serve: Enjoy immediately or refrigerate for later consumption.
PREP TIME
10 minutes
COOKING TIME
25 minutes
TIPS FOR THAI PEANUT TOFU QUINOA
- Press The Tofu: Removing excess moisture ensures the tofu crisps up nicely when baked. Use a clean towel or paper towel and a heavy object to press it for at least 10 minutes.
- Even Baking: Arrange tofu cubes in a single layer on the baking sheet without overlapping to allow even crisping.
- Fluff The Quinoa: Let the quinoa rest after cooking, and fluff it with a fork for a light, airy texture.
- Enhance The Peanut Sauce: If the peanut sauce is too thick, mix it with a teaspoon of warm water to achieve a drizzle-able consistency.
- Chilled Option: If you prefer a cold bowl, let all ingredients cool before assembling.
VARIATIONS IN THAI PEANUT TOFU QUINOA
- Add More Vegetables: Incorporate shredded carrots, bell peppers, or edamame for added crunch and nutrients.
- Protein Swap: Replace tofu with tempeh or grilled chicken for a different protein option.
- Extra Heat: Add sriracha or chilli flakes to the peanut sauce for a spicier kick.
- Nut-Free Alternative: Use sunflower seed butter instead of peanut sauce and top with toasted sesame seeds instead of peanuts.
- Grain Variation: Swap quinoa with brown rice, bulgur, or couscous for a change in texture.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Keep the peanut sauce separate and drizzle before serving.
- Meal Prep Tip: Prepare quinoa, tofu and vegetables in advance, storing them separately to maintain freshness.
- Reheating: Reheat tofu in the oven or air fryer at 180 °C (350°F) for 5-7 minutes to regain its crispiness. Quinoa can be warmed in the microwave with a splash of water.
- Freezing: Cooked quinoa can be frozen in portioned bags for up to 3 months. Tofu can also be frozen before baking; thaw before use.
