Seared Tofu Steaks with Quinoa and Garlic Broccoli
Goals: Weight Loss, Muscle Gain, Immunity Boost, Energy & Focus
Cuisine: Mediterranean
Meal: Dinner
Diets: Vegan, Vegetarian, Gluten-free, Dairy-free
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Serves 2Time: 5 min prep · 35 min cook
By RecipeUncle
Satisfying plant-based dinner featuring seared tofu, quinoa, and broccoli.
Nutrition per serving
Calories520kcal
Protein36g
Carbs50g
Fat18g
Fiber8g
Sodium680mg
Ingredients
- extra-firm tofu, pressed and sliced into 4 steaks14 oz
- dry quinoa (yields about 1 3/4 cups cooked)3/4 cup
- broccoli florets2 cups
- soy sauce or tamari1 tbsp
- sesame oil1 tbsp
- olive oil1 tbsp
- garlic, minced1 clove
- grated ginger1 tsp
- Salt and pepperto taste
- Optional: toasted sesame seeds for garnish
Steps
- 1.Rinse quinoa and cook according to package directions; keep warm.
- 2.Pat tofu dry, season with salt and pepper, and brush with soy sauce.
- 3.Heat olive oil in a skillet; sear tofu 3–4 minutes per side until golden.
- 4.Sauté garlic and ginger in sesame oil, add broccoli, cook 4–5 minutes until crisp-tender.
- 5.Plate quinoa, top with seared tofu and garlic broccoli; garnish with sesame seeds.
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