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Pan-seared Tofu with Quinoa
Created by: Howcan Team
Ingredients
- 1 block of extra-firm tofu, pressed and cut into cubes
- 1 cup of quinoa
- 2 cups of vegetable broth
- 2 tablespoons of olive oil
- 1 teaspoon of garlic powder
- 1 teaspoon of smoked paprika
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1 tablespoon of soy sauce
- 1 tablespoon of maple syrup
- 2 tablespoons of chopped fresh parsley
Instructions
- In a medium saucepan, bring the vegetable broth to a boil. Add 1 cup of quinoa, reduce heat to low, cover, and simmer for 15 minutes or until all the liquid is absorbed. Fluff with a fork and set aside.
- In a small bowl, whisk together 1 tablespoon of soy sauce and 1 tablespoon of maple syrup. Set aside.
- In a large non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the cubed tofu and cook for 5-7 minutes, stirring occasionally, until all sides are golden brown and crispy.
- Push the tofu to one side of the skillet and add the remaining 1 tablespoon of olive oil to the empty side. Add 1 teaspoon of garlic powder, 1 teaspoon of smoked paprika, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper to the oil. Stir to combine and cook for 30 seconds until fragrant.
- Combine the tofu with the seasoned oil and pour the soy sauce-maple syrup mixture over the tofu. Stir to coat the tofu evenly and cook for an additional 2-3 minutes, allowing the flavors to meld.
- Serve the pan-seared tofu over a bed of quinoa, garnished with chopped fresh parsley. Enjoy!
Pan-seared tofu with quinoa is a popular and nutritious dish that has its roots in the healthy eating movement. This dish gained popularity as a staple in vegetarian and vegan cuisine, offering a protein-packed and flavorful alternative to meat-based meals. Chefs and home cooks alike have embraced this dish for its versatility and ability to absorb a wide range of flavors. The dish has become a favorite in health-conscious restaurants and households, with variations that include different seasonings, sauces, and vegetable accompaniments. The best versions of this dish can be found in trendy urban eateries and health-focused cafes, where chefs showcase their creativity in preparing this wholesome and satisfying meal. The key to a successful pan-seared tofu with quinoa lies in achieving the perfect balance of textures and flavors, with the tofu being crispy on the outside and tender on the inside, and the quinoa being fluffy and well-seasoned. Some alternative methods for making this dish include marinating the tofu in a flavorful sauce before pan-searing, or adding a variety of roasted vegetables for added depth and complexity.
35 min
4
350 calories
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