This High-Protein Medi Bowl is such an easy and tasty meal prep! We start by making the tofu, which is similar to the herby Lemon Tofu we’ve made previously, but a little quicker, and serve it with a tabbouleh-inspired quinoa salad. It’s super nourishing and packs 35g of protein and 12mg of iron. This one is a little on the lower side calorie-wise (the full nutrition info is always available on our website), so if you want to bulk it more, I would recommend adding more quinoa and topping it up with some avocado, hemp seeds or other nuts and seeds.
This one keeps for 3 days, if you want to keep it for longer, do not mix the salad and instead layer in the following order: olive oil, lemon, lentils, quinoa, cucumber, tomatoes, scallions, parsley, mint, and cooked tofu.
Option to add a couple of spoons of yogurt (I use soy) if you want to make it extra creamy; it goes so well with the flavors!
High-Protein Medi Bowl
Equipment
Ingredients
Quinoa Salad
- 1 ½ cups (277.5 g) cooked and cooled quinoa
- 1 ½ cups (297 g) cooked lentils
- 150 g cherry tomatoes - diced
- 1 cucumber - diced
- ½ cup (30 g) fresh parsley - finely chopped
- ½ cup (22.5 g) fresh mint - finely chopped
- 1 stalk scallions - finely chopped
- 3 tbsp fresh lemon juice
- 2 tsp olive oil
- sea salt flakes - to taste
Herby Lemon Tofu
- 450 g extra-firm tofu - diced in cubes
- 6 tbsp lemon juice and zest
- 2 tsp dried thyme
- 2 tsp baby capers and brine
- 2 cloves garlic - minced, small
- 2 tsp olive oil
- salt and pepper - to taste
Instructions
- Preheat the oven to 400°F (200°C). Prepare the tofu by chopping it into cubes.
- Combine the Herby Lemon tofu marinade ingredients in a bowl. Add the cubed tofu and let it marinate for at least 30 minutes to absorb the flavors.
- Bake the marinated tofu in the preheated oven for 20 minutes until golden and crispy.
- While the tofu is baking, prepare the quinoa salad. Combine the cooked quinoa, lentils, chopped cherry tomatoes, diced cucumber, finely chopped parsley and mint, and chopped scallions in a large bowl.
- Dress the salad with lemon juice, olive oil, and salt to taste. Mix well to combine.
- Once the tofu is done, top the salad with the baked tofu. Add a couple of spoons of yogurt (optional) for extra creaminess. Enjoy your High-Protein Medi Bowl!
Video
Per Serving/Portion
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Hi Sarah! It would be very helpful if you could also add the quantities for the ingredients if we were to cook them from dry. Also, do you usually use grams or cups in your kitchen? I want to make sure I have the exact reference, as I’ve noticed that volume and weight can vary quite a bit for ingredients bought in different countries! Thank you!
Hi Ioana, thank you so much for the feedback!
I’m thinking perhaps a chart showing how to cook dry ingredients from scratch could be helpful. What would you like to see included? Beans and grains?
I personally use US cups, but I also measure the ingredients to double-check the weight when writing recipes and calculating the nutritional information. I’m based in Australia.
I actually found out the hard way that Australian flour is different in weight from flour in the rest of the world. That was a very puzzling afternoon of weighing different flours, running to the shop because I thought my scale was broken, and trying to figure out what was going on 😂 I’ll mention this in the recipe notes when it’s relevant.
Are there any other ingredients you’ve noticed vary by location?