Quinoa Bowl – Protein-Rich Vegetarian Recipe

Step 1: Soak Quinoa

Wash 1.5 cups of quinoa thoroughly and soak it in clean water for 2-3 hours. This step is crucial for proper cooking and texture.

Step 2: Press Tofu

Place 250 g of medium firm tofu in a strainer. Put a heavy object on top to press out excess water for 2-3 hours. This helps the tofu absorb flavors better and achieve a firmer texture.

Step 3: Prepare Yogurt Dressing

In a bowl, combine 3 cups of yogurt with 3/4 tsp ground cumin, 1/2 tsp red chilly powder, 1/4 tsp coriander powder, 1/4 tsp turmeric powder, 1/2 tsp salt, 1/4 tsp black pepper powder, 1/2 tsp dried basil, and 2-3 tsp fresh lemon juice. Whisk well until all spices are combined. Add 2 tsp extra virgin olive oil and mix again. Refrigerate the dressing until serving time.

Step 4: Season and Air Fry Tofu

Once the tofu is pressed, chop it into cubes. In a bowl, add 2 tsp schezwan paste and 1 tsp olive oil to the tofu cubes. Toss gently to coat them evenly. Grease your air fryer basket and arrange the tofu cubes in a single layer without touching each other. Air fry at 180°C (≈355°F) (approximately 355°F) for 10 minutes until golden brown. Remove and set aside.

Step 5: Season and Air Fry Sweet Potatoes

Take 2-3 cups of sweet potato cut into batons. Add 1 tsp olive oil, 1 tsp red chilly powder, and 1/2 tsp salt. Toss to coat evenly. Place the seasoned sweet potatoes in the air fryer basket. Air fry at 160°C (≈320°F) (approximately 320°F) for 12 minutes. After 12 minutes, open the air fryer, stir or shake the basket, and air fry again at 180°C (≈355°F) (approximately 355°F) for 4 minutes to achieve a crispier texture. Remove and set aside.

Step 6: Season and Air Fry Carrots

Take 2 cups of carrots cut into thick sticks. Add 1 tsp olive oil, 1/2 tsp black pepper powder, and 1/2 tsp salt. Toss to coat evenly. Place the seasoned carrots in the air fryer basket. Air fry at 160°C (≈320°F) (approximately 320°F) for 10 minutes until tender-crisp. Remove and set aside.

Step 7: Season and Air Fry Nuts

Take 2 handfuls of mixed nuts (almonds and walnuts). Add 1/2 tsp olive oil, 1/2 tsp black pepper powder, and 1/4 tsp salt. Toss to coat evenly. Place the seasoned nuts in the air fryer basket. Air fry at 170°C (≈340°F) (approximately 340°F) for 6 minutes until lightly toasted and crisp. Remove and set aside.

Step 8: Cook Quinoa

Drain the soaked quinoa and add it to a pot with 3 cups of fresh water. Add 1/2 tsp salt, 1/2 tsp turmeric powder, and 1/4 tsp black pepper powder. Bring to a boil on the stovetop, stirring occasionally. Once the water is almost completely absorbed, stop cooking. Cover the pot and let it rest for 10 minutes to steam. After 10 minutes, fluff the cooked quinoa with a fork and set aside.

Step 9: Assemble the Quinoa Bowl

On a serving plate or in a bowl, arrange a portion of the cooked quinoa. Artfully place the air-fried carrots, sweet potatoes, tofu cubes, and mixed nuts around the quinoa. Add 1 cup of pomegranate seeds and 1 cubed avocado. Garnish with 1/2 cup of chopped coriander leaves. Serve with the chilled yogurt dressing on the side or drizzled over the bowl.

• Ensure tofu is well-pressed to remove excess water for better texture.

• Adjust spice levels in seasoning and dressing to your preference.

• Experiment with different nuts, vegetables, and fruits to vary the bowl's flavor and nutrition.

• You can use paneer instead of tofu if preferred.

• Substitute schezwan paste with ginger-garlic paste, red chili powder, and salt for tofu seasoning.

• Use different types of nuts like pecans, cashews, or pistachios.

• Add other roasted vegetables like bell peppers, broccoli, or zucchini.