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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 4 votes
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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

  • ⅔ 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. 
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.

Nutrition

Serving: 300g | Calories: 450kcal | Carbohydrates: 45g | Protein: 30g | Fat: 12.5g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Sodium: 500mg | Potassium: 600mg | Fiber: 5g | Sugar: 7g | Vitamin A: 150IU | Vitamin C: 75mg | Calcium: 80mg | Iron: 3mg
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