This is a simple nourish bowl that is packed with nutrients and protein! The simple addition of vegan parmesan adds a savory cheesy bite to this bowl which sets it over the top!

Nourish bowls can be made in a variety of ways, but I have been throwing together this combination as of late and all of the components complement each other so well! The cheesy quinoa, the umami taste of the tofy and the crunch from the toasted seeds…perfection!

Vegan Parmesan is optional in this dish. But I want to stress how delicious it is and how it can add so much protein, healthy fats, and flavor to pastas, grains, soups, you name it! I like making a big batch and storing it in jars as it stays good for a long time.

Here is the protein breakdown for one of these Nourish Bowl with Cheesy Quinoa and Tofu:

Quinoa: 4g in 1/2 cup
Vegan Parmesan:12g in 3tbs
Tofu: 17g in 4oz
Lentils: 4g in 1/4 cup
Seeds: 4g in 2tbs
Cauliflower: 2g in 1/2 cup

TOTAL: 43g protein

Print Recipe

Nourish Bowl with Cheesy Quinoa and Tofu (High-Protein)

This is a super easy recipe to throw together especially if you have leftover grains and vegetables in the fridge. Mixing the vegan parmesan with the quinoa gives the bowl gives the bowl a savory cheesiness

Prep Time10

Cook Time15

Total Time25

Course: Main Course

Servings: 2 people

Ingredients

1 cup cooked quinoa 185g
6 tbs vegan parmesan see the recipe here: https://shelikesgreens.com/vegan-parmesan/
1/2 cup cooked lentils 100g
7 oz tofu 200g
2 tbs low-sodium soy sauce
1/2 cup steamed cauliflower (or any leftover vegetable that you have!) 95g (sub any other vegetable)
2 tbs toasted pumpkin seeds & buckwheat kernels sub any nuts or seeds

Instructions

Cook the quinoa and lentils according to package instructions. Use canned lentils if preferred.
Cook the tofu: Cut the tofu into cubes. Add to a pan which has been preheated with 1tbs of oil and add the soy sauce. stir to combine so that all of the tofu is coated. Allow the tofu to brown slightly so that it forms a nice crust on the outside.
Toast the sunflower seeds & buckwheat kernels: Heat a pan on medium high heat and add 1/4 cup of sunflower seeds and buckwheat kernels. You can use any seeds of your choice for this! Let the seeds brown slightly while stirring occassionally to keep them from burning. Once they become toasted and fragrant, they are done. Store any leftovers in an airtight container for later use!
Divide the cooked quinoa into 2 bowls and add 3tbs of vegan parmesan to each along with a splash of water. Stir to combine.
Assemble the bowls: On top of the quinoa, add the tofu, lentils, steamed cauliflower (or other vegetable), and sprinkle the top with the toasted seeds. Enjoy!