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Marinated Tofu & Vegetable Bowl over Quinoa

Calories
Author Louisa

Ingredients

  • 1 block tofu , (frozen, thawed, pressed, cubed - for full instructions, see this post)
  • 1 Tablespoon coconut oil , in liquid form
  • 1 envelope/package of your favorite marinating spices (I used a White Wine & Herb blend this time)
  • approximately 1/2 cup of white wine (optional)
  • A variety of veggies , cut to bite-sized pieces (I used carrots, zucchini, yellow squash, and broccoli)
  • about 1 cup of cooked quinoa (see this post)
  • salt and pepper , to taste.

Instructions

  • In a small bowl, combine coconut oil and 1/4 cup water with the marinating spice blend. Place prepared and cubed tofu in a container or resealable plastic bag and pour marinade on top. Let sit for about 30-60 minutes. Tofu takes on the flavor of marinades very quickly, so too long on a salty marinade could end up being overpowering.
  • After the tofu has had a chance to rest, add to a large non-stick frying pan or skillet that's heated to medium high. (If you don't have non-stick, you will want to spray the pan down with a non-stick spray). You want the tofu to be in a single layer so that each tofu piece is being browned on one side. Add white wine at this point, if you are using it. This will give it plenty of time to cook out.
  • The key to getting non-mushy tofu is to get all the liquid out and to crisp up the sides to no more liquid can get back in. In order to do that, you are going to press down on each tofu piece with the back of your spatula or wooden spoon. The tofu will sizzle as the water is released. Continue to do this to each piece.
  • Once each tofu is browned on the one side (about 5-7 minutes), flip each piece to the opposite side. I find tongs to be the best helper in this move. You'll do the same thing on this side, pressing until all the water has been released and the majority of the tofu has browned up and become tough/crispy. At this point, the tofu itself is complete.
  • You can add all the chopped veggies to the same skillet. Toss them around and add a small sprinkling of water. Just enough to create some steam. Nothing that will drench the tofu in any way. Once you've added the water, salt and pepper to taste, and place a lid on the skillet, and let steam for about 7-10 minutes, or until veggies are slightly tender and bright in color. The flavor from the marinate will transfer right to the veggies while they're steaming.
  • Once everything is complete, serve over about 1/3 cup of cooked quinoa.