This recipe for Tofu Steaks & Quinoa Casserole is the most delicious way to cook quinoa. Protein packed, budget-friendly, and an option for oil-free.
Quinoa might not appeal to everyone. I get it. But this dish has the potential to change your relationship with quinoa forever. Even self-proclaimed quinoa haters will enjoy this recipe. My three kids are not huge quinoa fans and they asked for seconds. The soy-glazed tofu steaks add a meaty texture, and make this dish a substantial meal.
The total cook time is longer than my average recipe because the casserole needs time to bake. Read a good book or watch your favorite TV show while you wait. The prep and babysitting required to make this dish is so minimal that a little extra cooking time won't hurt!
More Delicious Tofu Recipes:
🥣 Why This Recipe Is Fabulous
- It's a balanced dinner. You get protein and healthy fats from the tofu, greens from the kale, and starch and protein from the quinoa.
- This recipe is easy to follow, and there's very little prep or clean up.
- The ingredients are budget and pantry-friendly.
- The whole family will enjoy this dish, kids included.
📖 How to Make This Recipe
Start by cutting the pressed tofu into long rectangles. Toss with cornstarch and salt, and either pan fry or bake the rectangles until they are golden and crispy. Add coconut aminos at the end of the cooking process for a rich umami flavor.
Submerge the quinoa and veggies for baking
For the casserole, add dry quinoa, red onion, kale, and sun-dried tomatoes to a 2-quart casserole dish. Submerge with twice as much vegetable broth as quinoa.
Add the tofu steaks
Place the tofu steaks in an even layer on top, and cover with aluminum foil.
Bake the casserole
Bake for 30 minutes. Remove the foil and bake for 20 minutes more. It's that easy!
This casserole can be made ahead of time and reheated for serving. Cover the cooked casserole and leave it in the refrigerator. For serving, preheat the oven to 375°F . Bake the casserole for about 15 minutes, or until warmed through.
👩🏼🌾 Ingredients & Nutrition
Tofu is a healthy plant-based source of protein, containing all nine essential amino acids. It’s made from soybeans which are naturally gluten-free and low in calories. Plus, it’s a good source of iron and contains no cholesterol. It’s also rich in heart-healthy isoflavones and good fats.
In addition, it’s very versatile and easy to cook with, readily taking on the flavor of sauces and marinades.
Kale is veggie superstar for good reason! High in nutrients, and very low in calories, it's among the most nutrient-dense foods on the planet. It offers the benefits of dark leafy greens but with lower oxalate levels. Kale is also a good source of calcium which is sometimes lacking in vegan diets.
Kale holds its texture well in cooking which is why it works so well in this casserole.
The sun-dried tomatoes are rich in vitamins, minerals, and antioxidants, particularly lycopene which is a powerful anti-cancer nutrient.
Quinoa is a protein-rich, high-fiber seed. It's naturally gluten-free and a great substitute for rice and other grains.
There is sometimes a bitter flavor associated with quinoa from the saponins. The saponins are in its outer layer and serve as a defense mechanism to the growing plant –it keeps predators from eating the seeds. Rinsing quinoa thoroughly before using significantly reduces any bitter flavor. In addition, cooking quinoa in vegetable broth with other flavorful ingredients is a foolproof method for removing any bitterness. That's why this recipe makes the most delicious quinoa.
I recommend using a tofu press. With a press, it takes about 15 minutes. Without a press, and using towels and heavy object, it will take about 25 minutes. You can also purchase ‘super firm,’ or ‘extra firm sprouted’ tofu, which require no pressing.
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Tofu Steaks and Quinoa Casserole
- 7 ounces extra-firm tofu (one-half packet) pressed, cut into ½-inch-thick long rectangles
- 1 tablespoon cornstarch or arrowroot starch
- Dash of salt
- Neutral flavored cooking oil for pan frying (optional)
- Coconut aminos for deglazing
- 1 cup dry quinoa
- ½ medium red onion diced
- 2 cups chopped curly kale
- ½ cup halved sun-dried tomatoes preserved in oil
- 2 cups vegetable broth
- Drizzle of olive oil optional
- Dash of garlic powder
- Black pepper to taste
- Preheat the oven to 375°F.
- Prepare Tofu: Transfer the tofu rectangles to a large Ziploc bag or reusable container. Add the cornstarch, and salt. Toss the bag until the tofu is fully coated.
- Cook Tofu: Add enough oil to cover the base of a large skillet. Heat the oil over medium-high heat. Once the oil is shimmering, add the tofu and cook for about 4 minutes on each side, or until crispy and golden brown. Add coconut aminos to cover the base of the skillet and cook the tofu on both sides until dark brown in color. Set aside. (For oil-free, see notes below.)
- Combine: Transfer the quinoa to a 2-quart casserole dish. Add the red onion, kale, sun-dried tomatoes, and vegetable broth. Stir to combine. Use the back of the spoon to press the ingredients down until submerged. Place the tofu rectangles evenly on top without submerging. Cover the dish with aluminum foil.
- Bake covered for 30 minutes. Remove the foil and bake for 20 minutes more.
- For oil-free: Transfer the tofu to a large baking sheet in a single layer. Bake for 7 minutes before flipping them over. Bake for about 7 minutes more, or until crispy. Drizzle lightly with coconut aminos. Set aside.
- The total cook time is longer than my typical recipes because the casserole needs time to bake.
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.