How to Use Tofu for Protein Meal Prep?
Meal preparation is a way to save time for those who have a busy lifestyle and are seeking a balanced meal that provides energy and good nutrition for the body on the budget. This month we are introducing an easy tofu meal idea that provides you with high-quality plant-based protein and soluble and insoluble fibers in your diet.
What plant-based protein and ingredients do we use and why?
Nature’s Soy Firm Tofu has 9 grams of protein per serving. It has less water, so it holds its shape more easily when sautéed, marinated, or baked.
Edamame contains vitamins and minerals, as well as fiber. It pairs well with salad and stir-fries. (Kristeen Cherney, 2022)
Quinoa is classified as a whole grain and is a good source of plant-based protein and fiber. (Harvard T.H. Chan School of Public Health, n.d.)
Red Bell Pepper half a cup of raw red pepper provides you with vitamin A and vitamin C. (Jabeen Begum, 2022)
Cherry Tomatoes are chock full of vitamins and minerals that promote excellent health. (Dan Brennan, 2022)
Carrots have a wealth of antioxidants and are rich in beta-carotene, a compound that your body changes into vitamin A. (Kathleen M. Zelman, 2022)
Quinoa Salad & Balsamic Tofu Meal Prep
(Makes 3 containers/servings)
Ingredients
2 cups quinoa
1 cup of carrots (sliced)
1/2 cup of cherry tomatoes (chopped)
1/2 cup of edamame
1 pack of Nature’s Soy Firm Tofu (cubed)
3 tbsp balsamic Vinegar
1 bunch cilantro finely chopped
1 medium red pepper (chopped)
¼ cup of green onion (chopped)
1 shallot (thinly sliced)
Salad dressing
2 tbsp crunchy peanut butter
1 tbsp rice vinegar
1 tbsp honey
4 tsp lime juice
1 tsp white sesame
3 tbsp water
Cook the quinoa according to package directions then let cool. Chop all the veggies and add them into a large bowl along with cooled quinoa.
Put salad dressing into a small container shake well and mix well with quinoa and veggies.
Cut the firm tofu into cubes and toss in cornstarch. Bake at 400F for 40 minutes. Toss the tofu in balsamic vinegar and put it back in the oven for 5 minutes then let it cool.
Place tofu and quinoa salad separately into the container, sprinkle cilantro and refrigerate for up to a week.
This nutritious and easy meal is perfect for a quick mid-week meal prep. The satisfying texture that tofu provides has never been this delicious!
To learn more about Nature’s Soy recipes and get inspired, please visit our blog- get inspired page. To keep up with Nature’s Soy, follow us on Facebook & Instagram
References
Dan Brennan, M. (2022, 9 15). Retrieved from https://www.webmd.com/diet/health-benefits-cherry-tomatoes
Harvard T.H. Chan School of Public Health. (n.d.). Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
Jabeen Begum, M. (2022, 9 19). Retrieved from https://www.webmd.com/diet/health-benefits-red-pepper
Kathleen M. Zelman, R. L. (2022, 11 10). Retrieved from https://www.webmd.com/food-recipes/benefits-carrots
Kristeen Cherney, P. (2022, 12 14). Retrieved from https://www.everydayhealth.com/diet-nutrition/diet/edamame-nutrition-facts-health-benefits-recipes-more/
