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Sesame tofu quinoa bowl with fried egg

Yields1 ServingTotal Time15 mins

 ¼ cup Broccoli
 ¼ cup Cucumber, chopped
 ¼ cup Tofu, firm
 ¼ cup Chickpeas, cooked or drained from can
 1 Medium-sized egg
 ¼ cup Quinoa, cooked
 ½ tbsp Light sesame dressing
 Soy sauce to taste

Chop broccoli, tofu, and cucumber into bite-sized pieces.

Drain & rinse cooked chickpeas.

Cook on stove

In a nonstick skillet pan, add 2-4 tbsp of water (or cooking spray) on medium heat. Add in cubed tofu and chickpeas. Cook until golden brown, stirring and adding water as needed.

Set aside.


Add in broccoli and some water. Cover with a lid to steam until tender.

Once bright green and almost cooked, add in 2-4 tbsp of water and cooked quinoa to warm up in the pan.


In a separate nonstick pan, add in cooking spray or water and cook the egg until desired doneness.


In a bowl, layer in cooked quinoa, broccoli, chickpeas, and tofu. Drizzle on dressing and then top with fried egg and cucumber.

Season to taste with soy sauce or salt & pepper.

Nutrition Facts

Serving Size 1

Servings 1

Amount Per Serving
Calories 287
% Daily Value *
Total Fat 12.8g24%

Saturated Fat 2.7g14%
Trans Fat 0g
Cholesterol 164.1mg55%
Sodium 252.7mg11%
Potassium 419.8mg12%
Total Carbohydrate 26.2g12%

Dietary Fiber 5.5g22%
Sugars 6.6g
Protein 19.6g14%

Vitamin A 21.8%
Calcium 23%
Iron 20%
Vitamin D 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.