Incorporating nutrient-rich meals into your diet doesn’t have to be complicated. This Quinoa Power Bowl is not only packed with protein and essential nutrients, but it is also quick and easy to prepare. Whether you're looking for a plant-based meal option, a post-workout meal, or something delicious and wholesome, this dish has you covered!
Quinoa is often hailed as a superfood, and for good reason. Unlike most plant-based protein sources, it contains all nine essential amino acids, making it a complete protein. It’s also rich in fiber, iron, and magnesium, which help with digestion, muscle function, and overall health.
Tofu is a superb plant-based protein source and an ideal meat substitute for vegetarians and vegans. It is rich in calcium, iron, and amino acids, aiding muscle growth and bone health. By crumbling tofu into this stir-fry, it integrates smoothly into the dish, soaking up all the flavors of the spices and seasonings.
Arugula is a powerhouse of vitamins A, C, and K, which support immune function, skin health, and bone strength. Its slightly peppery taste adds a unique depth to this dish while delivering essential antioxidants.
Turmeric is known for its anti-inflammatory and antioxidant properties. Garlic has antibacterial and immune-boosting benefits. Cayenne pepper and black pepper aid in digestion and metabolism. Bell peppers are loaded with vitamin C, which helps boost immunity and promote glowing skin.
This Quinoa Power Bowl shows that healthy food can be delicious and easily prepared. The process takes less than 30 minutes, making it perfect for busy weeknights. The recipe is also highly customizable. Add vegetables, beans, or nuts to create your unique power bowl. You can also adjust the spice level to your liking. It's a perfect example of how plant-based eating can be satisfying and incredibly beneficial for your health. So, grab your ingredients and get cooking! Your body (and taste buds) will thank you.
Serves - 4-5
Preparation time - 15 min
Cooking time - 15 mins
Total Time - 30 mins
Ingredients
Quinoa - ½ cup ( after cooking, it becomes almost 2 cups)
Tofu – 14 oz block ( crumbled)
Argula or( your choice of greens) – 4 cups
Onions – 2 medium
Sweet Bell peppers – 1 cup ( thinly sliced)
Garlic – 6 cloves ( thinly sliced)
Green Chillies - 2 thinly chopped (optional)
Soy sauce – 1 ½ tbsp ( low sodium)
Coriander powder – 2 tsp
Pepper powder – ½ tsp
Cayenne pepper – ½ tsp (as per taste)
Turmeric powder – ¼ tsp
Garam masala powder – ½ tsp
Salt – as per taste ( be cautious while adding salt, as soy sauce also contains salt
Oil – 1 tbsp ( any cold pressed)
Directions
Cook the Quinoa: Rinse and cook half a cup of quinoa in one cup of water. Once cooked, set it aside.
Sauté the Garlic & Onions: Heat oil in a wide-mouth stainless steel pot. Add sliced garlic and sauté for a minute. Then, add onions and green chilies, cooking until soft.
Add Spices: Stir in turmeric, coriander, cayenne, pepper, garam masala, and salt.
Toss in Vegetables: Add bell peppers and sauté for a few minutes.
Incorporate Tofu & Quinoa: Crumble the tofu into the pan, followed by the cooked quinoa. Mix well to absorb the flavors.
Add Arugula & Soy Sauce: Stir in fresh arugula and soy sauce, allowing the greens to wilt slightly.
Adjust Seasoning & Serve: Taste and adjust seasoning as needed.
This dish perfectly balances protein, fiber, and essential nutrients, making it a wholesome addition to your weekly menu. Whether you’re a seasoned cook or just starting your healthy eating journey, this easy-to-make quinoa and tofu stir-fry is a must-try.
I enjoy eating this bowl with extra veggies such as radishes, tomatoes, and a squeeze of lemon juice. Share in the comments how you plan to enjoy this dish! 🍽️✨
References
Loved the content, recipe details and pictures!!! Great going Shruti!! 👏 great for health, gut and filling to the core!! - Kav