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BBQ Tofu Salad
Prep time:15 mins- Cook time:15 mins
Servings:1
Every season is BBQ season when you have a fasting day recipe that is as delicious as this BBQ tofu salad. Celebrating fantastic vegetarian ingredients, this salad makes for a filling lunch or a tasty dinner that the whole family can enjoy. It contains a whopping 18.9g of protein per 454 calorie serving so it really is sure to keep you satisfied until your next meal.
Tofu is a great plant-based alternative to meat. It’s a complete protein, meaning that it contains all nine essential amino acids the body needs, and it’s a good source of calcium, iron, magnesium and B vitamins. These important nutrients help to keep your bones and heart healthy, as well as assisting with weight management and even improving your mood. It’s a bonus that tofu has a satisfyingly firm texture, and is versatile with what seasonings you can use to make it super tasty to eat. In this recipe, we simply grill the tofu in a healthy dose of olive oil and top with the flavoursome garlic salad dressing.
The other star of this show is quinoa, which is another nutrient-dense ingredient to keep stocked up on. It’s also a complete protein, and is packed with gut-loving fibre and antioxidants. Quinoa has been shown to help control blood sugars, aid weight loss and support digestive health, so it really packs a lot into each small grain.
This dish is quick and easy to put together and can be stored in the fridge for leftovers, ready to enjoy when you need a tasty meal in a hurry. Get started with our Programme for more delicious vegetarian recipes to enjoy on both fasting and non-fasting days.
Ingredients
- 25g dry quinoa
- 10g pine nuts
- flat-leaf parsley
- 100g firm tofu, thinly sliced
- 1/2 zucchini, thinly sliced lengthways
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1/2 garlic clove, crushed
- 20g Rocket
- 50g cherry tomatoes, halved
- 1/2 spring onion, thinly sliced
Instructions
- Cook the quinoa according to the package instructions. Mix through the pine nuts and parsley and set aside in your serving bowl/plate.
- Meanwhile, preheat the BBQ (or a grill pan) on high. Firmly pat the tofu with paper towel to remove excess moisture.
- Brush the tofu and courgette with a little of the olive oil and cook each side until charred.
- Mix the vinegar and garlic with the remaining oil to create the dressing. Season with salt and pepper.
- Top your quinoa with the rocket and tomatoes, then add the tofu and courgette.
- Drizzle over the dressing and garnish with spring onion and a little more parsley.
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Notes
- For a flavour boost, marinate the tofu in your preferred seasonings before barbecuing.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- Batch cook your quinoa and freeze in portions. The dried weight of quinoa in a single serve of this recipe equates to approx. 5 tablespoons (75g/2.6oz) of cooked quinoa. If following a gluten free diet, please check the label of the quinoa to ensure there are no potential contamination sources of gluten.
