Kale and Quinoa with Sesame Tofu
Kale and Quinoa with Sesame Tofu serves: 2 servings
Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes/ hours
Ingredients:
- Half of a 14- or 15-ounce (392- or 420-g) block extra-firm tofu, patted dry and cubed
- 1 Tbsp toasted sesame oil
- 2 Tbsp reduced-sodium tamari
- 3/4 cup (128 g) dry quinoa
- 1 1/2 cups (360 ml) water
- 3 kale leaves, washed, dried and chopped (about 3 cups or 72 g)
- 2 Tbsp raw pine nuts
- 1 Tbsp olive oil
- 1/2 tsp salt
- Black pepper, to taste
- 2 tsp lemon juice (about 1/2 fresh lemon)
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a shallow dish, stir to combine tofu cubes with sesame oil and tamari. Set aside.
- While tofu marinates, rinse quinoa through a fine sieve under running water for about a minute. In a small saucepan or pot over medium heat, place the quinoa and water. Bring to a boil, then reduce to a simmer. Add kale, pine nuts, olive oil, salt and black pepper. Cover the quinoa mixture and simmer for 15 minutes, or until all the water has been absorbed into the quinoa.
- While quinoa cooks, in a nonstick pan over medium heat, sauté marinated tofu in the marinade, stirring frequently for about 15 minutes, until cooked through and some tofu edges are starting to brown.
- While tofu cooks, check on quinoa and remove from heat once all the liquid is absorbed. Add lemon juice and fluff with a fork.
- Serve half of the quinoa-kale mixture topped with half of the tofu (about 3 1/2 cups or 840 ml) per serving, adding salt to taste.
Notes:
Make it soy-free: Substitute coconut aminos for the tamari and 1 1/2 cups (246 g) cooked chickpeas for the tofu. Marinate chickpeas in sesame oil and tamari mixture and cook (with marinade) for 7–8 minutes, or until warmed through and slightly softened.
Make it nut-free: Substitute raw, shelled sunflower seeds for the pine nuts.
Nutrition Information Per Serving:
537 calories, 29.7 g total fat, 4.4 g saturated fat, 11.4 g polyunsaturated fat, 12.3 g monounsaturated fat, 0 mg cholesterol, 727 mg sodium, 691 mg potassium, 47.1 g total carbohydrates, 6.6 g fiber, 6.3 g sugar, 25.6 g protein, 43% calcium, 37% iron
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