Quinoa is a delicately flavoured, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets. It is easy to prepare and is a full meal in one dish! Prepare extra quinoa and serve it in a variety of dishes the next day!
Tofu is a good source of protein for those that keep a vegetarian diet. To prepare the tofu buy the firm tofu with herbs, cut them into slices and pat dry with a paper towel. Then cut into desired size usually cubes and marinate in 1/3 cup light Tamari Sauce and 1/3 cup honey. Shake vigorously so all pieces are well coated. The longer they marinate the better the taste!
Precooked “baked tofu” is available in better health food stores it is firmer than water-packed tofu and comes in a wide variety of flavours. You might also like flavoured baked tofu on a sandwich or in a stir-fry. Try various flavours until you find the one that you like best!
Ingredients
- 2 cups water
- 3/4 tsp salt divided
- 1 cup quinoa rinsed well
- ¼ cup lemon juice
- 3 Tbs extra-virgin olive oil
- 2 small cloves garlic minced
- 1/4 tsp freshly ground pepper
- 1 cup prepared marinated tofu or package baked smoked tofu (6-8 oz.)
- 1 small yellow bell pepper diced
- 1 cup grape tomatoes halved
- 1 cup cucumber diced
- ½ cup chopped fresh parsley optional
- ½ cup slivered almonds toasted
Nutritional Facts
Instructions
- Bring 2 cups of water and 1/2 teaspoon salt to a boil in a medium saucepan.
- Add 1 cup of well-rinsed quinoa, return to a boil, then reduce the heat, cover, and simmer until the water is fully absorbed (about 15 to 20 minutes).
- Remove the quinoa from the heat and allow it to cool for a few minutes.
- In a large mixing bowl, whisk together 1/4 cup lemon juice, 3 tablespoons extra-virgin olive oil, 2 small minced cloves of garlic, the remaining 1/4 teaspoon of salt, and 1/4 teaspoon freshly ground pepper.
- Add the cooled quinoa, 1 cup of the prepared marinated tofu (or 1 package of baked smoked tofu, cubed), 1 small diced yellow bell pepper, 1 cup of halved grape tomatoes, 1 cup of diced cucumber, and 1/2 cup chopped fresh parsley (optional) to the bowl with the dressing.
- Toss the mixture well to combine.
- Garnish with 1/2 cup of toasted slivered almonds. The meal can be served hot or cold.
