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
Equipment
Ingredients
Quinoa Salad
- 1.5 cups (277.5 g) cooked and cooled quinoa
- 1.5 cups (297 g) cooked lentils
- 150 g cherry tomatoes - diced
- 1 cucumber - diced
- ½ cup (30 g) fresh parsley - chopped, finely
- ½ cup (22.5 g) fresh mint - finely chopped
- 1 stalk spring onions - finely chopped
- 3 tbsp 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 dry thyme
- 2 tsp baby capers and brine
- 2 small garlic cloves - minced
- 2 tsp olive oil
- Salt and pepper - to taste
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!
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