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Today, we have a colourful bowl of goodness jam-packed with healthy ingredients, Tofu Skin with Rocked and Quinoa. This easy vegan dish is such a great option for a quick lunch or dinner whether you are eating solo or feeding a crew.
We are in the midst of spring and heading into summer awfully quick. Sometimes I struggle a bit during these transition sessions; I don't know what to cook! It feels it is not that cold anymore for all those cozy, heartwarming recipes. But still not warm enough to pull out all the summer recipes at once.
Well, this light vegan dish is here to fill in the gaps. It is a straightforward recipe that won't have you in the kitchen for hours but still really nourishing and delicious. And, I'll give you different ways of making it, so you have options.
First of all, we have tofu skin panfried and seasoned with Kala namak, a.k.a black salt, and chilli flakes. We don't want the taste to be too overpowering, and these two seasonings are already quite flavourful so that's all we are adding.
Kala namak has a very unique flavour, it is savoury, umami, and a bit eggy due to its subtle, sulfurous aroma. A lot of vegan recipes will use this black salt to season plan-based eggs, for example, a tofu scramble will taste much better seasoned with Kala namak than your typical table salt.
We also have a good portion of veggies, tomatoes and rocket. Since I wanted to keep things simple, I just put the tomatoes in the oven and cook them for about 20 minutes. I chop the rocket and serve it fresh on the side.
As I said, we have options with these veggies. Sometimes I don't have time to bake the tomatoes, or I rather eat them raw. Another option is to cook the veggies in the pan. I like doing this when I have little time, and raw veggies don't sound so great.
I simply throw the veggies in the pan where I cooked the tofu skin. There will be enough olive oil and seasoning on the pan that you don't have to add any extras. I toss them for 4 or 5 minutes until they get the consistency I like. You can't go wrong here!
The last element in this nourishing and easy vegan dish is quinoa! We well know how good quinoa is for us, and I love that it is super easy to boil and be done. For this recipe, I wanted a little extra, so I mixed in crushed peanuts. You get a fun crunch in the mix, healthy oils, and a bit of extra protein in there.
This easy vegan dish is one of my favourite meals to pack and take with me. I can make a heap and have it throughout the week. And it's also good for a meal with the family when you want them to have a super healthy and yummy meal!
For the tofu skin and veggie
For the quinoa
|Amount Per Serving|
|Calories 480||From Fat 176|
|% Daily Value*|
|Total Fat 20g||30%|
|Saturated Fat 3g||14.5%|
|Trans Fat 0g|
|Total Carbohydrate 50g||16.8%|
|Dietry Fiber 8g||30.9%|
|Vitamin K2 0.7µg||0.8%|
|Vitamin A 0µg|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.49mg||24.7%|
|Vitamin C 17.18mg||28.6%|
|Vitamin D 0IU||0%|
|Vitamin E 4.15mg||13.8%|
|Vitamin K1 22.65µg||28.3%|
|Folic Acid 0µg|
|Pantothenic acid 0.86mg||8.6%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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