Mongolian Tofu Meal Prep
Crispy Mongolian Tofu Meal Prep is a high-protein vegan recipe with a sweet-savory sauce, quinoa rice, and broccoli. Perfect for healthy, easy lunches!
Ingredients
Tofu
- 1 ½ blocks medium firm tofu, frozen and thawed
- 2 tbsp cornstarch
- 1-2 tbsp oil for cooking
- 3 cloves minced garlic
- 1 ½ tbsp grated ginger
- 3 green onions, sliced
Sauce
- ½ cup water
- 1 tbsp dark soy sauce I used the mushroom dark soy sauce
- 2 tbsp low-sodium soy sauce
- 2 tbsp brown sugar or maple syrup
- 2 tbsp cornstarch mixed with 2 tbsp cold water
Quinoa Rice
- ½ cup dry quinoa
- ½ cup basmati rice make the rice you choose cooks in 12-15 mins
- 1 ¾ cups water
Broccoli
- 1 large head broccoli, cut into bite-sized pieces
Instructions
Quinoa Rice
- Rinse the dry rice and quinoa and cook with water according to package instructions. Usually around 15 mins on rapid simmer, covered. Fluff with a fork then leave for 5 mins.
Tofu Prep
- Make sure the tofu has been frozen and thawed as this affects the texture.
- Gently squeeze any excess liquid out of the tofu. Pressing it may cause it to fall apart so it's best to do this with your hands over the sink.
- Tear the tofu into bite-sized pieces and add them into a large mixing bowl.
- Add 2 tbsp of cornstarch and toss them gently to combine.
Broccoli
- Steam the broccoli for 4-6 mins or until fork tender.
Cooking Tofu
- In a non-stick pan on medium heat, add the oil and the tofu.
- Cook the tofu until it's golden and crispy on all sides. Around 8-10 mins.
- Next, add in the ginger, garlic and green onions and cook for another 1-2 mins.
Adding Sauce
- Now, add in the water, dark soy sauce, soy sauce, brown sugar, and cornstarch slurry.
- Continue cooking for a few minutes until the sauce has thickened.
- Serve the tofu with your favourite vegetables if desired on a bed of rice. Enjoy!
Assembly
- Divide the rice, broccoli and tofu into for separate meal prep containers. Sprinkle sesame seeds on top if desired. Store in the fridge, and re-heat when ready to eat. Enjoy!
Video
Notes
GF: Use tamari instead of soy sauce to make this dish completely gluten free.
Tofu: Medium firm tofu is SO good in this dish as it has such a unique texture, however you can make it with firm tofu if desired.
Spice Level: Feel free to add in a hot chili or hot chili flakes to make this dish spicy.
Top with sesame seeds and sliced green onions if desired.
Note: Nutritional information is approximate and may vary depending on the brands and specific ingredients used.
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used.
Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Nutrition
Serving: 400g | Calories: 420kcal | Carbohydrates: 48g | Protein: 19g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Sodium: 670mg | Potassium: 510mg | Fiber: 6g | Sugar: 6g | Vitamin A: 650IU | Vitamin C: 74mg | Calcium: 220mg | Iron: 4.1mg
Tried this recipe?Let us know how it was!