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Sesame tofu quinoa bowl with fried egg

Healthy yet satisfying. The yolk adds a creaminess to the high protein quinoa, golden brown tofu cubes, chickpeas and nutrient-packed broccoli & cucumber.

Yields1 ServingTotal Time15 mins

Ingredients
 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

Prep
1

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

Drain & rinse cooked chickpeas.

Cook on stove
2

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.

3

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.

4

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

Serve
5

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.

Ingredients

Ingredients
 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

Directions

Prep
1

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

Drain & rinse cooked chickpeas.

Cook on stove
2

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.

3

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.

4

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

Serve
5

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.

Sesame tofu quinoa bowl with fried egg
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.

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