Grilled Tofu & Quinoa Salad Gym Meal
This Grilled Tofu & Quinoa Salad is a protein-packed, nutrient-dense meal perfect for gym-goers. Combining smoky grilled tofu with fluffy quinoa, crisp vegetables, and a zesty lemon-tahini dressing, it’s a vibrant, satisfying dish that fuels your workouts and supports muscle recovery in just 40 minutes.
Why You’ll Love This Recipe
This recipe is a game-changer for fitness enthusiasts seeking a healthy, delicious meal that aligns with their goals. The Grilled Tofu & Quinoa Salad offers a perfect balance of protein, complex carbs, and healthy fats, keeping you energized and satiated. Its smoky tofu, paired with crunchy veggies and a tangy lemon-tahini dressing, delivers bold flavors that make healthy eating exciting. Easy to prepare and customizable, it’s ideal for meal prep, post-workout refueling, or a quick lunch. Plus, it’s vegan, gluten-free, and bursting with nutrients to support your active lifestyle.
Recipe Tips and Tricks
- Marinate Longer for Flavor: Let the tofu marinate for at least 30 minutes or overnight for deeper flavor infusion.
- Grill for Char: Use a grill pan or outdoor grill to achieve those beautiful, smoky grill marks on the tofu.
- Cook Quinoa Perfectly: Rinse quinoa thoroughly before cooking to remove its bitter coating, ensuring a fluffy texture.
- Chop Veggies Uniformly: Dice vegetables to similar sizes for even texture and a polished presentation.
- Make Dressing Ahead: Prepare the lemon-tahini dressing in advance and store it in the fridge to save time.
Grilled Tofu & Quinoa Salad Gym Meal
Grilled tofu and quinoa salad with crisp veggies and lemon-tahini dressing—a protein-packed gym meal.
Ingredients
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 cup quinoa, rinsed
- 1 garlic clove, minced
- 1 red bell pepper, diced
- 1 tsp smoked paprika
- 1/4 cup red onion, finely chopped
- 1/4 cup tahini
- 14 oz extra-firm tofu, pressed and cubed
- 2 cups water or vegetable broth
- 2 tbsp olive oil
- 2 tbsp soy sauce
- 2 tbsp water (for dressing)
- 3 tbsp lemon juice
- Fresh parsley for garnish
- Salt and pepper to taste
Instructions
- Press the Tofu: Gently press the tofu between paper towels with a heavy object for 10 minutes to remove excess moisture. This ensures a firmer texture for grilling.
- Marinate the Tofu: In a bowl, whisk 1 tbsp olive oil, soy sauce, and smoked paprika. Add cubed tofu, toss to coat, and let it marinate for 10–30 minutes.
- Cook the Quinoa: In a saucepan, bring 2 cups water or broth to a boil. Add rinsed quinoa, reduce heat, cover, and simmer for 15 minutes until fluffy. Set aside to cool.
- Grill the Tofu: Heat a grill pan over medium-high heat with 1 tbsp olive oil. Grill tofu cubes for 2–3 minutes per side until golden and charred. Set aside.
- Prepare the Veggies: In a large bowl, combine cherry tomatoes, cucumber, red bell pepper, and red onion for a colorful, crunchy base.
- Make the Dressing: Whisk tahini, lemon juice, minced garlic, and 2–3 tbsp water in a small bowl until smooth. Season with salt and pepper to taste.
- Fluff the Quinoa: Use a fork to fluff the cooled quinoa, ensuring it’s light and not clumpy, for the perfect salad texture.
- Assemble the Salad: In the large bowl with veggies, add cooled quinoa and grilled tofu. Gently toss to combine all ingredients evenly.
- Dress the Salad: Drizzle the lemon-tahini dressing over the salad and toss lightly. Adjust seasoning with salt and pepper if needed.
- Garnish and Serve: Sprinkle fresh parsley on top for a burst of color and flavor. Serve immediately or chill for later.
Notes
- For extra protein, add a handful of roasted chickpeas or pumpkin seeds.
- Adjust dressing consistency by adding more water for a thinner texture.
- Serve chilled or at room temperature for the best flavor.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 324Total Fat 21gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 17gCholesterol 0mgSodium 705mgCarbohydrates 22gFiber 5gSugar 5gProtein 17g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
- Tofu: Extra-firm tofu is best for grilling, as it holds its shape and absorbs marinades well. Press it to remove excess water for a crispier texture.
- Quinoa: A protein-rich grain that adds fluffiness and nutty flavor. White, red, or tri-color quinoa all work beautifully.
- Vegetables: Cherry tomatoes, cucumbers, and red bell peppers provide crunch and color. Use fresh, high-quality produce for the best taste.
- Lemon-Tahini Dressing: Tahini adds creaminess, while lemon juice and garlic bring brightness and zest. Adjust lemon for desired tanginess.
- Spices and Marinade: Smoked paprika, soy sauce, and olive oil create a savory, smoky marinade that elevates the tofu’s flavor.
Variations and Substitutions
- Protein Swap: Replace tofu with grilled tempeh, seitan, or chickpeas for a different plant-based protein option.
- Grain Alternatives: Swap quinoa for farro, bulgur, or brown rice for varied texture and nutrition.
- Veggie Options: Add or substitute veggies like zucchini, avocado, or shredded carrots to suit your taste or seasonal availability.
- Dressing Twist: Try a balsamic vinaigrette or spicy harissa dressing for a different flavor profile.
- Nut-Free Option: Replace tahini with hummus or a yogurt-based dressing for a nut-free alternative.
Storage Options
Store the salad (without dressing) in an airtight container in the refrigerator for up to 4 days. Keep the dressing separate to maintain freshness and prevent sogginess. For meal prep, portion into individual containers. Freezing is not recommended, as it affects the texture of the vegetables and tofu.
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