Tofu, Asparagus & Quinoa Salad

This quinoa salad is a favourite of our household all year round. My partner often turns to it when he has a hectic training or playing schedule as it gives you loads of energy without making you feel heavy, tired or ‘sluggish’. It can be easily altered to include your favourite vegetables and is great on its own or as a side dish.

Quinoa is a complete protein and contains all nine essential amino acids. It is a great source of calcium, is rich in dietary fibre and iron and also contains potassium, magnesium, copper, zinc, thiamine, niacin and Vitamins E and B6. Further, kidney beans and tofu are both full of protein, good carbohydrates, vitamins and minerals.

The nutritional diversity of this recipe is fantastic.

Serves 6-8 and will store in the fridge for up to two days.

Ingredients

For the salad

1 cup quinoa (any colour), rinsed well
2 cups vegetable stock
1 can kidney beans, rinsed well
1/2 red onion, diced
1 capsicum, diced
1/2 can of corn
1/2 cucumber, diced
2 cups spinach
1 avocado, sliced
1/2 carrot, shredded
1 cup cherry tomatoes, halved
1/2 cup coriander, chopped
3 tbsp chia seeds
3 tbsp pumpkin seeds
1 small bunch asparagus, sliced
200g tofu, sliced
Sesame seeds
2 tsp coconut oil

For the dressing

1/2 cup olive oil
3 cloves of garlic
2 tsp Dijon Mustard
4 tbsp red wine vinegar
1 tsp onion powder (optional)
Freshly ground pepper

NB: I am a massive garlic lover, so feel free to reduce to 2 cloves. Vegetables

Method

1. Place all the ingredients for the dressing in a jar and shake until well combined. Place in the fridge.
2. Rinse the quinoa in a fine sieve under cold running water and then place in a saucepan on high heat. Add 2 cups of vegetable stock, bring to the boil, then reduce the heat to a simmer and place the lid on the saucepan. When most of the liquid has evaporated and the quinoa looks ‘fluffy’, it’s ready. Approximately 10-12 minutes.
3. While quinoa is cooking, melt 1 tsp of coconut oil in a pan and add diced red onion and corn. Cook until golden brown. Alternatively, skip the coconut oil altogether and use water and veggie stock to cook the onion and corn instead.
4. Add capsicum, cucumber, spinach, kidney beans, carrot, coriander, chia seeds, pumpkin seeds and cherry tomatoes to a mixing bowl.
5. When quinoa is ready, add corn and red onion to the saucepan. Let cool for five minutes.
6. Add 1/2 tsp coconut oil to the pan and lightly panfry tofu and asparagus, turning when needed. Cook until golden brown.
7. Add quinoa, corn and onion to mixing bowl and mix well with other vegetable ingredients.
8. Plate up and top with tofu, asparagus, avocado and sesame seeds. Drizzle with dressing.

Enjoy!

 

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