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5.0 from 6 votes

Marinated Tea Tofu and Broccoli with Quinoa

Marinated Tea Tofu and Broccoli with Quinoa is a healthy, flavorful lunch option with crispy marinated tofu over fluffy quinoa. A perfect lunch option when paired with Pure Leaf® Unsweetened Black Iced Tea.

Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 4 servings
Calories: 499 kcal
Course: Main Course
Cuisine: Asian

Ingredients

  • 2 cups uncooked quinoa
  • 4 cups water
  • 1 cup Pure Leaf® Unsweetened Black Iced Tea
  • 1 pkg (14 oz) extra-firm tofu
  • 1 tablespoon reduced-sodium soy sauce
  • 1/2 teaspoon ground ginger
  • 2 cloves garlic , minced
  • 1 tablespoon canola oil
  • 1 teaspoon sesame oil
  • 3 cups broccoli
  • 1 tablespoon white sesame seeds , for garnish

Instructions

    Cup of Yum
  1. Rinse the quinoa 3-4 times and add to the pot with the 4 cups of water.
  2. Bring to a boil, then reduce to low.
  3. Cover and simmer for 15-18 minutes until tender.
  4. Fluff with a fork.
  5. Slice the tofu into 1 inch thick slices and press between clean dish towels or paper towels to remove water.
  6. Add the iced tea, soy sauce, ginger, garlic to a medium sized bowl.
  7. Add in the sliced tofu and and let sit for 15-20 minutes (if you want to and have time, this can marinate as long as overnight.
  8. Heat a large skillet with a lid on medium-high heat with canola oil and sesame oil.
  9. Add the tofu slices and brown on both sides 2-3 minutes on each side.
  10. Remove the tofu from the pan.
  11. Add the broccoli and ½ a cup of the iced tea mixture and cover to steam for 2-3 minutes.
  12. Add the tofu back in, stir to combine and serve with quinoa and garnish with sesame seeds.

Nutrition Information

Calories 499kcal (25%) Carbohydrates 69g (23%) Protein 23g (46%) Fat 15g (23%) Saturated Fat 2g (10%) Sodium 179mg (7%) Potassium 704mg (20%) Fiber 9g (36%) Sugar 7g (14%) Vitamin A 425IU (9%) Vitamin C 61.4mg (68%) Calcium 226mg (23%) Iron 6mg (33%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 499

% Daily Value*

Calories 499kcal 25%
Carbohydrates 69g 23%
Protein 23g 46%
Fat 15g 23%
Saturated Fat 2g 10%
Sodium 179mg 7%
Potassium 704mg 15%
Fiber 9g 36%
Sugar 7g 14%
Vitamin A 425IU 9%
Vitamin C 61.4mg 68%
Calcium 226mg 23%
Iron 6mg 33%

* Percent Daily Values are based on a 2,000 calorie diet.