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 cooking 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!
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๐ฅฃ 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 cleanup.
- The ingredients are budget and pantry-friendly.
- The whole family will enjoy this dish, kids included.
๐ 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 375ยฐF. Bake the casserole for about 15 minutes, or until warmed through.
๐ฉ๐ผโ๐พ Ingredients & Nutrition
Tofu
Tofu is a healthy plant-based source of protein, containing all nine essential amino acids. Itโs made from soybeans which are naturally gluten-free and low in calories. Plus, itโs a good source of iron and contains no cholesterol. Itโs also rich in heart-healthy isoflavones and good fats.
In addition, itโs very versatile and easy to cook with, readily taking on the flavor of sauces and marinades.
Kale
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.
Sun-Dried Tomatoes
Sun-dried tomatoes are rich in vitamins, minerals, and antioxidants, particularly lycopene which is a powerful anti-cancer nutrient.
Quinoa
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 their outer layer and serve as a defense mechanism to the growing plant โthey keep 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 aย press,ย itย takesย about 15 minutes. Without a press, and using towels and heavy objects, it will take about 25 minutes. You can also purchase โsuper firm,โ or โextra firm sproutedโ tofu, which requires no pressing.
Try these healthy tofu recipes.
๐ฉ๐ฝโ๐ณ Made This Recipe?
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I would love it if you would rate this recipe and leave a comment. Thank you in advance.
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๐ Recipe
Tofu Steaks and Quinoa Casserole
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Ingredients
- 7 ounces extra-firm tofu (one-half packet) pressed, cut into ยฝ-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
- ยฝ medium red onion diced
- 2 cups chopped curly kale
- ยฝ 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
Instructions
- Preheat the oven to 375ยฐF.
- 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.
Notes
- For oil-free: Transfer the tofu to a large baking sheet in a single layer. Bake at 400ยบF 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 cooking time is longer than my typical recipes because the casserole needs time to bake.ย
Nutrition
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.
val says
This was excellent and so easy! Thank you and I LOVE your book too - a must buy for plant based cooking.
Nisha Melvani, RDN says
So glad you tried it! Thank you for purchasing my book. I appreciate you being here!
aida hoteit says
oven temperature please for the oil free version for cooking the tofu, thanks
Nisha Melvani says
Hi. 400ยบF. I just included it. Thank you.
Laura says
I have made this several times. It is easy and delicious.
Nisha Melvani says
I am so glad you are enjoying the recipe. Thanks for leaving a comment.
Gracie says
Hi! So excited to try this! My question is, can you freeze it? What are the best methods to do that?
Nisha Melvani says
Hi. I love this dish. I haven't tried freezing it but give it a go in a freezer-safe container for up to 3 months. Reheat at around 250ยบF in the oven, or microwave.
Barbara says
This is a very nice recipe. I changed it a little to reduce the calories and sodium a little, but it turned out really delicious and was easy. I will definitely be making it again. Thank you!
Nisha Melvani says
Hi Barbara, I'm thrilled you liked it. Thanks for your feedback. Great adjustments. Have a fab day. xxx
Siobhan Haber says
came out delicious!!
cookingforpeanuts says
Yay!
Amina says
This is amazing. I'm not normally a huge fan of quinoa but I tried this dish and it was so easy and really delicious. I even had the cold leftovers for lunch the next day! I plan on making it again as a side dish too.
cookingforpeanuts says
I'm so glad you like it. It's one of favorite ways to eat quinoa. My kids really love it!
Melissa says
Hello!
Thank you for the recipe, it looks great!! My question is, how long would the baking time be if I use quinoa thatโs already cooked?
I once tried a different casserole recipe with uncooked quinoa and the quinoa didnโt cook thoroughly, even after adding more and more baking time, so Iโve been nervous to try something like that again haha!
Although Iโve gotten a new oven since then so maybe Iโll have better luck?!!
Thank you!
cookingforpeanuts says
Hi Melissa,
I recommend trying it this way first. The ratio of quinoa to broth was perfect for the suggested cook time. Let me know how it goes. Use a 2qt casserole dish.xxx
Melissa says
Thank you!
cookingforpeanuts says
Sure.