High-Protein Medi Bowl

5 from 5 votes

Author: Sarah Cobacho

Published: July 30, 2023

Fresh, Mediterranean style bowl with herby lemon tofu

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!

Fresh, Mediterranean style bowl with herby lemon tofu

High-Protein Medi Bowl

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

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Prep Time : 30 minutes
Cook Time : 20 minutes
Total Time : 1 hour
Servings 3

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 finely chopped
  • 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!

Video

Per Serving/Portion

Calories 488 kcalCarbohydrates 52 gProtein 35 gFat 19 gSodium 77 mgFiber 12 gVitamin A 92 IUVitamin C 40 mgCalcium 672 mgIron 12 mg
5 from 5 votes (5 ratings without comment)

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