Quinoa Bowl with Crispy Tofu and Veggies
- salt to taste
- fresh ground black pepper to taste
- 2 teaspoons cornstarch
- 2 1/2 teaspoons coconut oil divided
- 1/3 heaping cup zucchini diced
- 7 oz firm tofu excess moisture pressed out, cut into 8 slices, patted dry
- 2 teaspoons nutritional yeast
- 1 cup cooked quinoa hot
- 1/3 avocado sliced
- 1/3 cup carrots shredded
- 1/4 cup vegan kimchi (i use firefly)
- Carbohydrate 68.1890487248912 g
- Cholesterol 0 mg
- Fat 31.3469057006191 g
- Fiber 14.1201147559836 g
- Protein 28.8633898520567 g
- Saturated Fat 12.1053987463649 g
- Serving Size 1 1 (563g)
- Sodium 3613.32489921225 mg
- Sugar 54.0689339689076 g
- Trans Fat 6.28446507587113 g
- Calories 652 calories
Step-by-step
- Heat a medium sized nonstick pan over medium heat and add 1/2 teaspoon coconut oil.
- Saute the zucchini for 5 minutes or until tender, stirring occasionally. Remove the zucchini from the pan and set aside.
- Add the remaining coconut oil to the hot pan.
- When the zucchini is cooking, evenly coat your tofu in the nutritional yeast mixture. Make sure all the sides of each piece of tofu are covered.
- Carefully lay the tofu in the hot pan and cook for about 5 minutes, undisturbed.
- Once the tofu is looking crispy and golden brown, carefully flip the tofu over and cook for another 4 minutes, or until the second side is crispy as well.
- Spoon the quinoa into a shallow bowl, then top with the tofu, shredded carrots, zucchini, avocado and kimchi. Season with salt and pepper.
Mastering Texture and Timing
Sauteing the zucchini requires exactly five minutes over medium heat to develop tenderness without releasing excessive water into the pan. Pressing excess moisture from firm tofu before slicing ensures the cornstarch and nutritional yeast adhere evenly to form a golden crust. While the zucchini cooks, coat the tofu thoroughly so that every piece achieves maximum crispness during its uninterrupted five-minute sear in coconut oil. Efficient kitchen sequencing dictates that hot cooked quinoa serves as the thermal base for raw shredded carrots, sliced avocado, and vegan kimchi.
Adaptability and Ingredient Efficiency
Dietary adjustments remain straightforward when working with grain and plant-based components that readily accept substitutions based on pantry availability. Quinoa can easily swap for brown rice or farro at a one-to-one ratio without altering the structural integrity of the bowl. Nutritional yeast imparts a savory, cheese-like depth that mimics dairy additions entirely through umami-rich fungal proteins. Utilizing fractional amounts of coconut oil prevents smoking in nonstick cookware while keeping overall grocery expenditures minimal.
