High-Protein Medi Bowl

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, spring onions, 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

5 from 5 votes

A nourishing meal prep featuring herby lemon tofu and a tabbouleh-inspired quinoa salad. Packed with 35g of protein and 12mg of iron.

Sarah Cobacho (plantbaes.com)

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Prep TimePrep Time 30 minutes mins

Cook TimeCook Time 20 minutes mins

Total TimeTotal Time 1 hour hr

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Equipment

• 1 Gold Measuring Cups and Spoons

Servings 3

Ingredients

Quinoa Salad

• ▢ 1.5 cups (277.5 g) cooked and cooled quinoa
• ▢ 1.5 cups (297 g) cooked lentils
• ▢ 150 g chopped cherry tomatoes
• ▢ 1 diced cucumber
• ▢ ½ cup (30 g) finely chopped flat parsley
• ▢ ½ cup (22.5 g) finely chopped mint
• ▢ 1 stalk finely chopped spring onions
• ▢ 3 tbsp lemon juice
• ▢ 2 tsp olive oil
• ▢ salt to taste

Herby Lemon Tofu

• ▢ 450 g extra firm tofu, chopped in cubes
• ▢ 6 tbsp lemon juice and zest
• ▢ 2 tsp dry thyme
• ▢ 2 tsp baby capers and brine
• ▢ 2 small minced garlic cloves
• ▢ 2 tsp olive oil
• ▢ dash of salt and pepper

Instructions

• Preheat the oven to 400F/200C. 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 spring onions 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!

Nutritional Information

Per Serving

Calories 488kcalCarbohydrates 52gProtein 35gFat 19gSodium 77mgFiber 12gVitamin A 92IUVitamin C 40mgCalcium 672mgIron 12mg