Tofu Grain Bowl with Feta and Olives
- Serves
- Total time
- 35 min
- Heat
- Stovetop
- Per serving
- 465 cal
Diabetes-friendly Gluten-free High-protein Liver-friendly Low-FODMAP Mediterranean Vegetarian
Contains: Milk, Soy
Ingredients
| Amount | Ingredient | Grams |
|---|---|---|
| 1 cup | quinoa, uncooked | 170 g |
| 1 cup | cucumber, chopped | 133 g |
| 1 cup | cherry tomatoes | 149 g |
| 3 tbsp | lemon juice | 45 g |
| 3 tbsp | olive oil | 40 g |
| 4 tbsp | fresh herbs (parsley, cilantro or basil), chopped | 16 g |
| 1/2 tsp | black pepper | 1 g |
| 1.6 cups | firm tofu | 403 g |
| 1/2 cup | crumbled feta | 75 g |
| 3 tbsp | Kalamata olives, sliced | 27 g |
Steps
- Grain. Rinse the quinoa and simmer in 2 cups of water for 15 minutes, then fluff.
- Protein. Cook the tofu: sear meat or fish 3 to 4 minutes a side, or warm legumes in a little oil.
- Chop. Chop the cucumber and halve the tomatoes.
- Dress. Whisk the lemon juice and oil with pepper. Prepare the feta.
- Build. Divide the grain, protein and vegetables into bowls and finish with the feta and herbs.
Each part is seasoned on its own, so the bowl tastes layered. Lemon and herbs keep it fresh.
Rinse quinoa well; the natural coating tastes bitter.
Done when: Fish 145°F (63°C); chicken 165°F (74°C).
Fixes
- Quinoa mushy?
- Use less water next time and let it steam off the heat, lid on.
- Bland?
- More lemon and pepper before more salt.
Variations: Swap quinoa for brown rice.
Keeps: Bowls 3 days; dressing separate.
Estimated nutrition per serving
| Calories | 465 |
|---|---|
| Protein | 27 g |
| Carbohydrates | 35 g |
| Fiber | 6.4 g |
| Net carbs | 28.6 g |
| Added sugar | 0 g |
| Fat | 26 g |
| Saturated fat | 5.9 g |
| Sodium | 280 mg |
| Potassium | 665 mg |
| Phosphorus | 470 mg |
Estimates from standard ingredient data; brands and portions vary. Values are per serving and do not change when you scale the recipe. Compare with your own daily targets
For general information only. Not medical advice. Always follow the guidance of your doctor or dietitian, especially for kidney, liver or diabetes diets.
Jordan K.