Crispy mango tofu quinoa bowl
- Prepare
- less than 30 mins
- Cook
- 10 to 30 mins
- Serve
- Serves 3
Crispy tofu gets a sticky glaze and bed of herby quinoa for this make-ahead lunch that really packs in the plant points. It’s a bright, filling vegan lunch that can be packed into containers and finished with yoghurt just before eating.
Each serving provides 474 kcal, 25.5g protein, 64.4g carbohydrate (of which 25.4g sugars), 9.9g fat (of which 1.3g saturates), 11g fibre and 2.49g salt.
Ingredients
For the herby quinoa
- 225g/8oz quinoa
- 560ml/1 pint vegetable stock
- 1 small bunch spring onions, finely sliced
- 1 small bunch chives, finely sliced
- small handful mint, finely sliced
For the crispy mango tofu
- 350g/12oz extra-firm tofu, torn into chunks
- 2 tbsp cornflour
- ½ tsp turmeric
- cooking oil spray (any type)
- 3 tbsp mango chutney, plus extra to serve if desired
- salt and freshly ground black pepper
For the broccoli
To serve
- plain yoghurt (any type, including dairy free)
Method
Put the quinoa and stock in a saucepan and bring to the boil. Reduce the heat, cover and simmer for 12–15 minutes, until the stock has been absorbed and the quinoa is tender. Remove from the heat, fluff with a fork and fold through the spring onions, chives and mint. Season with salt and set aside.
Put the tofu in a bowl or container. Sprinkle over the cornflour and turmeric, season generously with salt and black pepper and toss until evenly coated.
To air fry, put the tofu in the air fryer basket, spray with oil and cook at 200C for 14–15 minutes, shaking halfway through, until golden and crisp. Tip into a medium bowl, add the mango chutney and stir to coat. (To use an oven instead, see the recipe tips below.)
Add the broccoli to the air fryer basket, spray with oil, season with salt and pepper and air fry at 200C for 8 minutes, until tender and catching at the edges.
Divide the quinoa between bowls or storage containers and top with the mango tofu and broccoli. Finish with a dollop of yoghurt and an extra drizzle of mango chutney, if you like.
Recipe tips
To use an oven instead of an air fryer: preheat the oven to 240C/220C Fan/Gas 9. Put the tofu on a lined baking tray, spray with oil and bake for 17–18 minutes, until golden and crisp. Eight minutes before the end of the tofu cooking time, add the broccoli to the tray, or use a separate tray if needed. Spray with oil, season with salt and pepper and return to the oven. When the tofu is cooked, tip it into a medium bowl with the mango chutney and stir to coat while still hot. The broccoli should be tender and slightly charred at the edges.
To store, assemble as above, leaving the yoghurt out. Store in the fridge for up to 3 days and add the yoghurt once ready to eat.
You might struggle to find a 350g block of tofu, if so, feel free to use a 400g pack.
