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Tofu and quinoa casserole with sun-dried tomatoes, red onions and curly kale.

Tofu Steaks and Quinoa Casserole

  • Total Time: 1 hour 5 minutes
  • Yield: 4 1x


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.


  • ½ block extra-firm tofu (7 ounces), pressed, cut into ½-inch-thick long rectangles
  • 1 tablespoon cornstarch or arrowroot starch
  • Dash of salt
  • Neutral 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


  1. Preheat the oven to 375°F.
  2. 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.
  3. 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.
  4. Not oil-free: 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.
  5. 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.
  6. Bake covered for 30 minutes. Remove the foil and bake for 20 minutes more.


The total cook time is longer than my typical recipes because the casserole needs time to bake. Read a good book or watch your favorite TV show while you wait. 

  • Prep Time: 15 minutes
  • Cook Time: 50 minutes
  • Category: Main Course
  • Cuisine: Vegan

Keywords: cheap vegan dinner, easy vegan recipe, quinoa, tofu, vegan casserole