Vegan Mediterranean Quinoa Bowls

• porções: 4 servings
• tempo ativo: 1 hour
• tempo total: 1 hour 20 minutes

Ingredientes

1 350 g package extra-firm or firm tofu (pressed and cubed)

1/4 cup fresh lemon juice

1/4 cup apple cider vinegar

1 tbsp dried oregano

1 tsp sea salt

2 tsp nutritional yeast (optional)

2 cups cooked quinoa

4 cups finely chopped kale

1/2 tsp olive oil for massaging kale

40 kalmata olives (about 10 per bowl)

2 cups diced cucumber

2 cups chopped tomato (Roma, grape or cherry)

1 cup quick pickled red onion

1 cup hummus (homemade or store-bought)

4 tbsp of tahini or lemon tahini sauce (optional)

fresh lemon juice (optional for serving)

fresh parsley (optional for serving)

salt and pepper (to taste)

Instruções

If you want to make the quick pickled red onions (see notes), start those now as they need to sit 20-30 minutes along with the tofu feta.

To make the tofu feta, first press the tofu for at least 20 minutes, then crumble or cube the tofu. Add all ingredients to a container and marinate for at least 30 minutes up to overnight. You can substituted your choice of store-bought feta cheese here, using 2-3 tbsp per bowl.

Cook the quinoa according to package instructions, or bring 2 cups of water to a boil, add 1 cup of uncooked rinsed quinoa, cover and reduce to a very light simmer. Cook for 15 minutes. Remove from heat and let stand for 5 minutes. Remove the lid and fluff with a fork.

Remove the kale leaves from the tough stems and finely chop. Place in a large bowl and add 1/2 tsp of olive oil and a pinch of salt. Massage with hands for 1 minute or until softened and dark green.

Dice the cucumber and tomato and finely chop the parsley, if using.

Assemble the bowls by preparing 4 bowls or meal prep containers, start with a bed of kale in each, then add the quinoa, tofu feta, olives, cucumber, tomato and hummus. Add pickled onions as well, if you made them.

Top each serving with a drizzle of tahini or lemon tahini sauce, parsley, lemon juice, salt and pepper and serve right away.

Nutrição

• Tamanho da Porção: 1 bowl
• Calorias: 476 kcal
• Gordura Total: 26 g
• Sódio: 870 mg
• Carboidrato Total: 43 g
• Fibra Dietética: 10 g
• Açúcares Totais: 6 g
• Proteína: 20 g