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RECIPE
11 INGREDIENTS5 STEPS20MIN

Kale, Tofu, Mushroom, and Quinoa Bowl

4.7
6 Ratings

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K33 Kitchen

Hello! My name is Kee, I’m an illustrator, graphic designer, music lover, gym freak, mountain hiker, vegan cook and wine drinker.
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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.
20MIN
Total Time

K33 Kitchen

Hello! My name is Kee, I’m an illustrator, graphic designer, music lover, gym freak, mountain hiker, vegan cook and wine drinker.
GO TO BLOG

Ingredients

US / METRIC
Servings:
4
Serves 4
5.5 oz
14 oz
Firm Tofu , diced
1 Tbsp
Vegetable Oil
2 cloves
Garlic , minced
1 tsp
Vegetable Bouillon Cubes
1/2 Tbsp
Jerk Seasoning
1 tsp
2 3/4 cups
Kale , de-stemmed, chopped
2 cups
Cooked  Quinoa
1/2
Lemon , juiced
1 Tbsp
Sesame Oil

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Nutrition Per Serving

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CALORIES
499
FAT
17.5 g
PROTEIN
23.9 g
CARBS
63.4 g

Cooking Instructions

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Step 1
Heat the Vegetable Oil (1 tablespoon) in a large, non-stick pan, add the Firm Tofu (400 gram) and fry for 4-5 minutes until it turns slightly golden in color.
Step 2
Add in Button Mushroom (150 gram), Garlic (2 clove), Vegetable Bouillon Cube (1 teaspoon), Jerk Seasoning (1 1/2 teaspoon), and Salt (1/2 teaspoon), stir-fry them gently for another 5 minutes, set aside. And allow to cool for 5 minutes.

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Nutrition Per Serving
Calories
499
% Daily Value*
Fat
17.5 g
22%
Saturated Fat
4.6 g
23%
Trans Fat
0.0 g
--
Cholesterol
0.0 mg
0%
Carbohydrates
63.4 g
23%
Fiber
9.8 g
35%
Sugars
1.6 g
--
Protein
23.9 g
48%
Sodium
874.5 mg
38%
Vitamin D
--
--
Calcium
357.6 mg
28%
Iron
7.0 mg
39%
Potassium
745.3 mg
16%
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