11 INGREDIENTS •5 STEPS •20min

Kale, Tofu, Mushroom, and Quinoa Bowl

Name: Kale, Tofu, Mushroom, and Quinoa Bowl
Total time: 1200 s
Yield: 4
Ingredients: 150 gram Button Mushroom; 400 gram Firm Tofu; 1 tablespoon Vegetable Oil; 2 clove Garlic; 1 teaspoon Vegetable Bouillon Cube; 2 teaspoon Jerk Seasoning; 1 teaspoon Salt; 200 gram Kale; 350 gram Quinoa; 1/2 Lemon; 3 teaspoon Sesame Oil

RECIPE

4.7

6 Ratings

This recipe is very light but also very filling at the same time. With mushrooms, quinoa and tofu, its packed full of fiber, vitamins and iron. Not to mention it contains more than 20 grams protein per serving! This protein bowl is my favorite post-work meal.

Kale, Tofu, Mushroom, and Quinoa Bowl Recipe | SideChef

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K33 Kitchen

Hello, name is Kee! I create delicious plant-based dishes that everyone can experience and enjoy together, whether vegan, vegetarian or meat eater.

https://www.k33kitchen.com/

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K33 Kitchen

Hello, name is Kee! I create delicious plant-based dishes that everyone can experience and enjoy together, whether vegan, vegetarian or meat eater.

https://www.k33kitchen.com/

20min

Total Time

$1.89

Cost Per Serving

Ingredients

Servings

US / METRIC

150 g

Button Mushrooms , sliced

400 g

Firm Tofu , diced

15 mL

Vegetable Oil

2 cloves

Garlic , minced

2 g

Vegetable Bouillon Cubes

3 g

Jerk Seasoning

6 g

Salt

200 g

Kale , de-stemmed, chopped

350 g

Quinoa , cooked

equals 115 gram uncooked quinoa

1/2

Lemon , juiced

15 mL

Sesame Oil

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Nutrition Per Serving

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CALORIES

495

FAT

17.3 g

PROTEIN

23.7 g

CARBS

62.4 g

Cooking Instructions

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Step 1

Heat the Vegetable Oil (15 mL) in a large, non-stick pan, add the Firm Tofu (400 g) and fry for 4-5 minutes until it turns slightly golden in color.

Step 2

Add in Button Mushrooms (150 g) , Garlic (2 cloves) , Vegetable Bouillon Cubes (2 g) , Jerk Seasoning (2 g) , and Salt (3 g) , stir-fry them gently for another 5 minutes, set aside. And allow to cool for 5 minutes.

Step 3

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Nutrition Per Serving

Calories

495

% Daily Value*

Fat

17.3 g

22%

Saturated Fat

4.5 g

22%

Trans Fat

0.0 g

Cholesterol

0.0 mg

Carbohydrates

62.4 g

23%

Fiber

9.7 g

35%

Sugars

1.5 g

Protein

23.7 g

47%

Sodium

874.1 mg

38%

Vitamin D

Calcium

353.3 mg

27%

Iron

6.9 mg

38%

Potassium

733.9 mg

16%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Disclaimer: All information and tools presented and written within this site are intended for informational purposes only. If you have any concerns or questions about your health, please consult with a physician or other health-care professional.

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Kale, Tofu, Mushroom, and Quinoa Bowl

RECIPE

Ingredients

Nutrition Per Serving

Cooking Instructions

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