Tofu Quinoa Casserole Recipe

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

5 from 15 votes

Tofu Quinoa Casserole is a simple, satisfying meal packed with protein, fiber, and plant points—baked into one beautiful, wholesome dish. (Oil-free option.)

Prep Time15

Cook Time50

Total Time1 5

Course: Main Course

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: people

Calories: 386kcal

Author: Nisha Melvani

Equipment

Baking dish 2 Quart or similar size
Skillet or saucepan or baking sheet

Ingredients

1 tablespoon cornstarch or arrowroot starch
1 ½ teaspoons garlic powder plus more for casserole
Dash of salt or salt substitute
Dash of black pepper
16 ounces super firm tofu or extra firm (one packet-pressed, cut into ½-inch-thick long rectangles.)
1 tablespoon Coconut aminos or low-sodium tamari (plus a drizzle for browning)
Olive oil for pan frying (optional)
1 cup dry quinoa
½ medium red onion diced
2 cups chopped curly kale
½ cup halved sun-dried tomatoes preserved in oil, or plain dried, soaked in hot water for 10 minutes until softened
2 cups vegetable broth (preferably low sodium)

Instructions

Preheat the oven to 375°F.
Prepare Tofu: In a wide, shallow dish, mix the cornstarch, garlic powder, salt, black pepper, and any other spices. Place the tofu in a bowl and toss with the coconut aminos to coat. Press each tofu piece into the dry spice mixture, turning to coat all sides.
Cook Tofu:
Pan-Seared Method: 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 a drizzle of coconut aminos to cover the base of the skillet and cook the tofu on both sides until dark brown. Set aside.
Oven Method (Oil-Free): Transfer the tofu to a large nonstick baking sheet in a single layer. Bake at 400ºF for 7 minutes before flipping them over. Bake for about 7 minutes more, or until crispy. Drizzle with more coconut aminos as desired. Set aside.
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 parchment, an oven-safe plate, or aluminum foil.
Bake covered for 30 minutes. Remove the cover and bake for 20 minutes more.

Notes

Pressing Tofu: If using super-firm tofu, no pressing is needed. Pat it dry and season. For firm or extra-firm tofu, press for 15–30 minutes to remove excess moisture. It will absorb more flavor and crisp up when baked.

Bake the casserole without the tofu to save time. Follow the recipe as directed for the quinoa and vegetable mixture, and bake until the casserole is fully cooked. While it bakes, prepare the tofu separately—either baked, pan-seared, or air-fried. Once the casserole is done, place the cooked tofu on top before serving. This method works well if you prefer crispier tofu or want to keep it separate for flexibility.

Nutrition