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<600 calories/serving

Chipotle BBQ Tofu Bowl with Quinoa and Edamame Hummus

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Prep Time: 15 minutes
Cook Time: 45 minutes
Course: Main Course
Servings: 4 (click to scale)

Ingredients

  • 2 cup boiling water
  • 1 cup quinoa
  • 1 block extra firm tofu
  • 1/4 oz dry chipotle barbecue seasoning
  • 6 sprays cooking spray
  • 2 cup cauliflower
  • 2 cup broccoli
  • 1 tsp canola oil
  • 1/4 tsp kosher salt
  • 1/4 tsp ground black pepper
  • 1/2 cup frozen edamame shelled
  • 1/8 oz tahini paste
  • 1/8 tsp lemon zest
  • 1 each fresh garlic
  • 1/4 tsp kosher salt
  • 1/8 tsp ground cumin
  • 1/8 tsp ground coriander
  • 1 1/4 tsp fresh pressed lemon juice
  • 1 1/2 tsp extra virgin olive oil
  • 3/4 tsp fresh Italian parsley chopped

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Instructions

  • Make quinoa – Rinse quinoa under water until water runs clear. Bring water to a boil and stir in quinoa. NOTE: If using Black Quinoa use 2:1 water: quinoa ratio. Simmer 12-15 minutes. Set aside.
  • Make tofu – Drain tofu, press, and let sit for 20 minutes to allow excess moisture to drain. Pat dry. Cut block into 8 square pieces. Gently roll tofu pieces in chipotle barbecue spice.
    Spray grill with oil spray, then turn on to medium heat. Grill tofu until warm through; about 4 minutes. Keep warm and set aside.
  • Make veggies – Cut and trim cauliflower and broccoli into spears. Toss with oil, salt, and pepper. Place on a sheet pan and roast in 375 F degree oven until caramelized, approx 15-20 minutes.
  • Make hummus – While veggies are roasting, steam edamame beans for 4 minutes, shock in an ice bath, then drain well.
    In a food processor, puree edamame, tahini, lemon zest, lemon juice, garlic, salt, cumin, and coriander until smooth.
    With the motor running, slowly drizzle in the olive oil until well absorbed. Transfer to a bowl, stir in the parsley.
  • Build your bowl and enjoy!

Chef Tips

Recipe originally posted on Flik blog. 

Nutrition

Calories: 430kcal | Carbohydrates: 40g | Protein: 31g | Fat: 18g | Saturated Fat: 2g | Sodium: 260mg | Fiber: 8g
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