Miso Maple Tofu and Quinoa Vegan Meal Prep Made Easy

Miso Maple Tofu Recipe Cover Photo

Welcome to our comprehensive guide to making the most delicious and satisfying Sticky Miso Tofu and quinoa meal prep! If you’re looking for a vegan recipe that’s packed with flavor and nutrients, then you’ve come to the right place. We’ve put together an easy-to-follow guide that will help you create meals that are not only delicious but also healthy and filling. Whether you’re a long-time vegan or just trying to incorporate more plant-based meals into your diet, this recipe is sure to become a staple in your kitchen.

Ingredients & Substitutions: What Is In The Vegan Meal Prep Miso Maple Tofu and Quinoa

Let’s take a closer look at the mouthwatering ingredients that make up this delicious Vegan Meal Prep Miso Maple Tofu and Quinoa dish!

Starting with the star of the show, we have two bricks of extra firm tofu that have been pressed to remove any excess moisture. This will allow the tofu to soak up all the delicious flavors from the miso maple sauce. To give the tofu a crispy texture, we’ll toss it with cornstarch and low-sodium soy sauce (or tamari) before baking it in the oven.

Speaking of the miso maple sauce, this sweet and savory combination is what makes this dish truly special. Made with low sodium soy sauce (or tamari), miso paste, pure maple syrup, sesame oil, and a touch of sriracha (if you like it spicy), this sauce is the perfect complement to the tofu and veggies.

As for the veggies, we’re using a colorful mix of chopped broccoli, bell peppers, and baby corn. Not only do these veggies add vibrant colors to the dish. But they also provide a healthy dose of vitamins and fiber.

To complete the meal, we’ll be using quinoa as the base. This protein-packed grain is cooked in water or low-sodium veg broth to give it extra flavor. And for those who like to add a little extra pizzazz to their meals, we have optional toppings of diced green onions and sesame seeds.

With these ingredients, you can create a delicious and nutritious vegan meal that’s perfect for meal prep or a quick weeknight dinner. So, let’s get cooking!

Helpful Tools

  • Air Fryer or Oven: You will need an air fryer or oven to cook the tofu to perfection. An air fryer is a great investment if you want to make crispy tofu without deep frying it.
  • Mixing Bowl: A mixing bowl is essential to mix the miso maple sauce properly. You can use any mixing bowl you have at home.
  • Pan: You will need a pan to cook the tofu and veggies in the miso maple sauce.
  • Cutting Board and Knife: You will need a cutting board and knife to chop the veggies into bite-sized pieces.
  • Measuring Cups and Spoons: You will need measuring cups and spoons to measure the ingredients accurately.
  • Containers: You will need 4 containers to store your meal preps. Make sure they are microwave-safe.
  • Tofu Press: A tofu press is not required. But it can be helpful to get the water out of your tofu quickly and efficiently.

By having these tools and cooking equipment ready, you will be able to create your vegan meal prep miso maple tofu and quinoa with ease.

How To Make This Miso Maple Tofu and Quinoa Recipe

Now that we have our ingredients ready, it’s time to put them all together to create our delicious Vegan Meal Prep Miso Maple Tofu and Quinoa dish! Don’t worry, it’s super easy and won’t take too long to prepare.

tofu-on-red-cutting-board

First, let’s start with the tofu. Cut it into bite-sized cubes, and then toss them in a mixture of soy sauce and cornstarch. This will help the tofu become crispy once it’s baked in the oven or air fried. If you’re air frying, set the temperature to 390 degrees and cook for 8 minutes, flipping halfway. Or, if you prefer to bake, preheat the oven to 400 degrees and bake for 25 minutes, flipping halfway.

tofu-in-stainless-steel-bowl

While the tofu is cooking, let’s prepare the quinoa. Simply follow the instructions on the package, using either water or low-sodium veg broth for extra flavor.

veggie-in-pan

Next up, it’s time to cook our veggies. Chop them into bite-sized pieces and cook them until they’re al dente. You can either steam them or fry them in a pan, whichever method you prefer.

miso-in-glass-bowl

Now, it’s time to make the miso maple sauce. In a mixing bowl, combine low sodium soy sauce (or tamari), miso paste, pure maple syrup, sesame oil, and a touch of sriracha (if you like it spicy).

tofu-in-frying-pan-with-miso-sauce

Once the tofu is cooked, it’s time to add it to a pan on medium heat with the miso maple sauce. Cook until the sauce thickens and the tofu is well-coated. Then, toss the veggies in the pan to lightly coat them in the sauce as well.

Finally, it’s time to assemble our meals. Divide all of the ingredients into 4 separate containers and top with sesame seeds and diced green onions. Now, you’re ready to enjoy your delicious Vegan Meal Prep Miso Maple Tofu and Quinoa dish!

Miso Maple Tofu Recipe Meal Prep

Why I Love This Sticky Miso Tofu Recipe

Not only is this recipe incredibly easy to make, but it’s also loaded with flavor and nutrition. The tofu provides a great source of plant-based protein, while the miso paste adds a savory umami taste. The maple syrup and soy sauce create a perfect balance of sweet and salty, while the garlic and ginger add a punch of flavor. This recipe is also highly customizable – you can adjust the vegetables you use, and the amount of spice or sweetness to suit your tastes.

Tips & Tricks For This Miso Maple Tofu & Quinoa Vegan Meal Prep

  • Pressing the tofu is important to remove excess water and help it hold its shape during cooking.
  • Air frying the tofu gives it a crispy texture, but if you don’t have an air fryer, baking it in the oven works too.
  • For extra flavor, marinate the tofu in the soy sauce and cornstarch mixture for at least 30 minutes before cooking.
  • Experiment with different veggies to suit your taste or use up what you have on hand. Some great additions include snap peas, mushrooms, or carrots.
  • If you want to make this recipe gluten-free, be sure to use gluten-free soy sauce or tamari.

FAQ: Miso Maple Tofu and Quinoa Recipe

Can I use rice instead of quinoa?

Absolutely! Rice is the perfect substitute for quinoa in this recipe. Keep in mind it will lower the vegan protein content slightly.

Can I substitute the veggies?

Yes! Use any vegetables you like or have in the house. Using frozen, chopped veggies would make this meal prep even quicker.

Can I use a different type of protein instead of tofu?

Absolutely! This recipe works great with tempeh, seitan, or even chickpeas.

Can I make this recipe ahead of time and reheat it later?

Yes! This recipe is perfect for meal prep, and the flavors will only get better after a day or two in the fridge.

Can I freeze this recipe?

While you can technically freeze this recipe, the texture of the tofu and veggies may suffer after being frozen and reheated. We recommend enjoying it fresh or storing it in the fridge for up to 4 days.

Can I adjust the sweetness or spiciness of the miso maple sauce?

Absolutely! Feel free to adjust the amount of maple syrup or sriracha to your liking. Just be sure to taste as you go to avoid overdoing it.

Can I make this recipe oil-free?

Yes! Simply omit the sesame oil and cook the tofu and veggies in a non-stick pan or using a little water or veggie broth instead.

Miso Maple Tofu Recipe Meal Prep

Vegan Meal Prep Miso Maple Tofu and Quinoa

This vegan meal prep miso maple tofu and quinoa recipe is a delicious and nutritious option for those looking to eat more plant-based meals. Packed with protein and veggies, this recipe is perfect for a healthy lunch or dinner.
5 from 3 votes
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main, Main Course
Cuisine Asian, Chinese
Servings 4 meals

Ingredients
  

Tofu

Miso Maple Sauce

  • ¼ cup low sodium soy sauce or tamari
  • 1 heaping tbsp miso paste
  • ¼ cup pure maple syrup
  • ½ tbsp sesame oil
  • sriracha to taste (optional)

Veggies

  • 1 head broccoli, chopped
  • 2 bell peppers, chopped
  • ½ cup baby corn

Quinoa

  • cup dried quinoa
  • 1 ⅓ cup water or low sodium veg broth

Optional Toppings

  • diced green onions
  • sesame seeds

Instructions
 

  • First, Cut the tofu into cubes, and toss in soy sauce and cornstarch. Air fry at 390 for 8 minutes flipping halfway, or bake at 400 degrees for 25 mins, flipping halfway.
  • Next, prepare 2/3 cup of dried quinoa according to package instructions.
  • Now, chop your veggies into bite sized pieces and cook until al dente. Veggies can be steamed, or fried in a pan.
  • Prepare the miso maple sauce by combining soy sauce, miso paste, maple syrup, sesame oil and sriracha in a mixing bowl.
  • Add the cooked tofu to a pan on medium heat with the miso maple sauce. Cook until the sauce thickens. Toss the veggies in the pan to lightly coat in the sauce.
  • Finally, assemble your meals by dividing all ingredients into 4 separate containers. Top with sesame seeds and green onions and enjoy!

Video

Notes

Can I use rice instead of quinoa?
Absolutely! Rice is the perfect substitute for quinoa in this recipe. Keep in mind it will lower the vegan protein content slightly. 
Can I substitute the veggies?
Yes! Use any vegetables you like or have in the house. Using frozen, chopped veggies would make this meal prep even quicker. 
Tried this recipe?Let us know how it was!

Conclusion:

In conclusion, vegan meal prep miso maple tofu and quinoa is a tasty and healthy option for those looking to eat more plant-based meals. With its combination of protein-rich tofu, veggies, and quinoa, it’s a meal that will keep you feeling full and satisfied. Plus, with our step-by-step instructions, helpful tips, and tricks, you can easily prepare this dish at home.

5 thoughts on “Miso Maple Tofu and Quinoa Vegan Meal Prep Made Easy

  1. Carol says:

    5 stars
    Wow! This is great! So delicious ! Very easy once you have all the ingredients together! The baby 🌽 corn is definitely the favourite ingredient of mine! (My daughter loves these too!)
    And this meal is great and easy to reheat and have an easy meal for another day— I guess that’s why it’s mentioned as a top recommendation for meal preps! We used cauliflower rice because we had the convenient packages but I’ll look forward to trying this again with quinoa! Thanks for sharing all these fabulous scrumptious recipes!

  2. Sheetal says:

    5 stars
    This was delicious and super easy to make, made these for meal prep last week and off to try another recipe on here. Loving these, please keep posting more like this

    • spicyveganfood says:

      Thank you so much Sheetal, I have more vegan meal prep recipes coming out very soon! So please some back and check them out 😊

  3. Daisy says:

    5 stars
    Love these meal prep ideas! Please keep them coming.

    • spicyveganfood says:

      Thanks so much Daisy and I will have more meal prep recipes coming soon! So be sure to come back and check them out!

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