Marinated Tofu with Quinoa, Sauteed Vegetables and Broccoli Sprouts

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This dinner is packed with so many healthy ingredients!

If you have been afraid to try tofu or thought that you wouldn’t like it, give this recipe a try.  There is so much flavor that you will forget all the health benefits from everything on your plate and will just focus on how delicious everything is.

Tofu is a great source of calcium, vitamin E, and of course protein.  It also lowers your bad cholesterol, alleviates the symptoms of menopause, and lowers your risk of certain cancers.  Tofu is packed with isoflavones which have antioxidant effects and scavenge free radicals in your body….hooray!

Quinoa is a complete protein having all 9 essential amino acids in it and has two times the amount of fiber of most grains.  It is full of iron, magnesium, riboflavin (B6), manganese (an antioxidant), and lysine (for tissue growth and repair).

Broccoli sprouts have 50 times more of the antioxidant sulforaphane than broccoli.  It therefore has up to 50 times more cancer fighting benefits than broccoli alone.  It is also full of fiber, vitamin C, and calcium and has been found to also help with heart and respiratory health.

So, on to the recipe…

Tofu and marinade

1 package extra firm tofu
1/2 cup low sodium vegetable broth
1/4-1/2 cup liquid aminos
1/4 teaspoon cayenne pepper
1 inch fresh ginger, minced
4-5 garlic cloves, minced

Take one package of extra firm tofu and drain.  Cut into 5 slices and lay each slice on a clean folded kitchen towel.  Place another towel on top and then put something heavy on it.  I use my stone baking pan that is nice and heavy.  Let this sit for about 10-20 minutes to soak up all the moisture while you are making the marinade.

In a quart size zip lock bag mix the broth, liquid aminos, cayenne, ginger, and garlic. Cut the tofu into cubes and put it in with the marinade.  Let sit in refrigerator for at least 2-3 hours.  The longer it sits the better the flavor so leave it overnight if you can.

Place tofu on baking sheet (reserve marinade) and bake at 350 degrees for  30 minutes.

Quinoa

1 cup rainbow quinoa
1 cup water
1 cup low sodium vegetable broth
kale leaves

Bring liquids and quinoa to a boil and then simmer covered for 20 minutes.  Let sit another 5-10 minutes.  If you want a nice presentation put the quinoa packed tightly into a little bowl or dish and then flip upside down onto a bed of kale on your plate.

Vegetables

broccoli sprouts
1 red pepper, cut in thin slices
1 carrot, cut into match sticks
broccoli florets
1 small zucchini, sliced
1/2 onion, sliced
snap peas
1/4 cup sunflower seeds
more fresh minced garlic, ginger, liquid aminos, and cayenne pepper to taste.

Once your tofu is almost down baking and your quinoa is done simmering, put all your veggies EXCEPT the sprouts in a frying pan with the reserved marinade and saute for a few minutes so they remain a little crisp.  Add more ginger, garlic, cayenne and aminos to taste.  Throw in the sunflower seeds for the last minute of cooking.  Serve up hot with the bed of quinoa on kale, side of sprouts, and the tofu.

Enjoy!

-Kristen
Choosing healthy living over dying 🙂

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