High-Protein Medi Bowl
A nourishing meal prep featuring herby lemon tofu and a tabbouleh-inspired quinoa salad. Packed with 35g of protein and 12mg of iron.
Servings
Ingredients
Quinoa Salad
- 1.5 cups cooked and cooled quinoa
- 1.5 cups cooked lentils
- 150 g cherry tomatoes, diced
- 1 cucumber diced
- ½ cup fresh parsley finely chopped
- ½ cup 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
Nutritional Information - Per Serving
Calories 488kcal | Carbohydrates 52g | Protein 35g | Fat 19g | Sodium 77mg | Fiber 12g | Vitamin A 92IU | Vitamin C 40mg | Calcium 672mg | Iron 12mg