Cutting
Dinner
Vegan
Gluten-free
High Protein
Meal Prep
Dairy-free
Tofu poele epinards quinoa
Pan-seared Tofu Spinach Quinoa
Tofu salteado espinacas quinoa
420
KCAL
27g
PROTEIN
33g
CARBS
20g
FAT
3g
FIBER
15 min
Preparation
Prep Time
Preparacion
25 min
Cuisson
Cook Time
Coccion
1
Portions
Servings
Porciones
Ingredients
Ingredients
Ingredientes
- 140g tofu
- 50g quinoa
- 150g epinards
- 60g chou-fleur
- soja, sesame, gingembre
- 5ml huile d'olive
- Sel, poivre
- 140g tofu
- 50g quinoa
- 150g spinach
- 60g cauliflower
- soy, sesame, ginger
- 5ml olive oil
- Salt, pepper
- 140g tofu
- 50g quinoa
- 150g espinacas
- 80g coliflor
- soja, sesamo, jengibre
- 5ml aceite de oliva
- Sal, pimienta
Etapes de preparation
Preparation steps
Pasos de preparacion
- Preparer quinoa selon les instructions.
- Assaisonner tofu avec soja, sesame, gingembre.
- Cuire tofu poele.
- Preparer epinards et chou-fleur à la vapeur ou poeles.
- Assembler l'assiette et servir.
- Prepare quinoa according to instructions.
- Season tofu with soy, sesame, ginger.
- Pan-seared tofu until cooked through.
- Prepare spinach and cauliflower steamed or pan-fried.
- Plate up and serve.
- Preparar quinoa segun instrucciones.
- Sazonar tofu con soja, sesamo, jengibre.
- Cocinar tofu salteado.
- Preparar espinacas y coliflor al vapor o salteados.
- Emplatar y servir.
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