12 Delicious Tofu Recipes for a Perfect Meatless Monday

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Tofu’s versatility makes it a fantastic choice for Meatless Monday! Try a colorful stir-fry with mixed vegetables or spicy tofu tacos topped with fresh avocado salsa. For a creamy indulgence, whip up a tofu alfredo pasta or enjoy sweet and sour tofu bowls for a delightful flavor combo. If you’re craving comfort, consider a hearty vegetable curry or a warming miso soup. Each dish is packed with flavor and nutrition, and you’ll discover even more tasty options ahead!

Tofu Stir-Fry With Mixed Vegetables

Tofu stir-fry with mixed vegetables is a vibrant and nutritious dish that captures the essence of succulent flavors while offering a meatless option perfect for any day of the week. Tofu, made from soybeans, is an excellent source of protein and can absorb a variety of flavors, making it a versatile ingredient in a variety of dishes.

When paired with colorful mixed vegetables, you create a visually appealing and satisfying meal that’s perfect for Meatless Monday or any day you’re looking to incorporate more plant-based meals into your diet.

The beauty of this dish lies in its simplicity and adaptability. You can use whatever seasonal vegetables you have on hand, making it an excellent choice for a quick weeknight dinner. Avoid sticking to just the conventional stir-fry veggies; instead, feel free to experiment with bell peppers, broccoli, snap peas, or even an assortment of mushrooms for added texture and flavor.

Pair this stir-fry with steamed rice, quinoa, or enjoy it as is for a low-carb option.

Ingredients:

• 14 ounces firm tofu, drained and pressed
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 1 red bell pepper, sliced
• 1 cup snap peas, trimmed
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 1 inch fresh ginger, minced
• 2 green onions, chopped
• Sesame seeds, for garnish

Cut the tofu into bite-sized cubes and marinate in soy sauce for about 15 minutes, then toss the cubes with cornstarch to coat.

Heat the vegetable oil in a large non-stick skillet or wok over medium-high heat, and add the tofu. Cook until golden brown on all sides, about 5-7 minutes.

Add the minced garlic, ginger, and mixed vegetables (bell pepper, snap peas, and broccoli) to the skillet. Stir-fry for another 5-6 minutes until the vegetables are tender yet crisp. Garnish with green onions and sesame seeds before serving.

When preparing this tofu stir-fry, it’s important to press the tofu properly to remove excess moisture, which allows for a better texture when frying and prevents it from becoming soggy.

Additionally, cutting the tofu and vegetables into uniform sizes ensures even cooking. Feel free to personalize the sauce by adding a splash of chili sauce for heat or a drizzle of sesame oil for richness, enhancing the flavor profile to your liking.

Spicy Tofu Tacos With Avocado Salsa

Spicy tofu tacos with avocado salsa are a fantastic option for anyone looking to partake in Meatless Monday without sacrificing flavor or satisfaction. This dish combines the texture of crispy tofu with a spicy marinade that packs a punch, making it versatile enough for lunch or dinner. Topped with a revitalizing avocado salsa, these tacos are bright, vibrant, and sure to please both vegetarians and meat lovers alike.

Making spicy tofu tacos isn’t just about the ingredients; it’s also about the method. The tofu is marinated, sautéed until golden brown, and then served in warm tortillas topped with a creamy avocado salsa, which adds a delightful contrast to the spicy tofu. This dish isn’t only easy to prepare, but it can also be customized with your favorite toppings or substitutions, providing plenty of opportunities for creativity in the kitchen.

Ingredients:

• 14 oz firm tofu, pressed and cubed
• 1 tablespoon olive oil
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper, to taste
• 8 small corn or flour tortillas
• 1 ripe avocado, diced
• 1/2 small red onion, finely chopped
• 1 lime, juiced
• Fresh cilantro, for garnish

In a large bowl, combine the cubed tofu, olive oil, chili powder, cumin, paprika, salt, and pepper. Toss to coat the tofu evenly in the spices and let it marinate for at least 15 minutes.

Heat a non-stick skillet over medium-high heat and cook the tofu for about 8-10 minutes, turning occasionally until golden brown and crispy. While the tofu cooks, mix the diced avocado, red onion, lime juice, and cilantro in a separate bowl to make the avocado salsa.

Warm the tortillas in a dry skillet or microwave, then fill each tortilla with the spicy tofu and top with avocado salsa.

When preparing spicy tofu tacos, be sure to press the tofu thoroughly to remove excess moisture before marinating. This step is essential, as it allows the tofu to absorb more flavor and become crispy when cooked.

Additionally, feel free to adjust the level of spice by adding more or fewer spices to the marinade or incorporating jalapeños or other hot peppers to the salsa. Enjoy customizing your tacos with your favorite toppings, such as shredded lettuce, diced tomatoes, or a dollop of sour cream for added richness.

Creamy Tofu Alfredo Pasta

Tofu Alfredo Pasta is a delightful and creamy vegan version of the classic Italian dish. For those looking to incorporate more plant-based meals into their diet, this recipe delivers a delicious and satisfying experience without sacrificing flavor or texture. The tofu in this recipe serves as a fantastic substitute for traditional dairy, allowing you to enjoy all the creaminess of Alfredo sauce while keeping it meatless and healthy.

The beauty of this dish lies in its simplicity and versatility. Whether you’re a seasoned chef or a kitchen novice, making a rich and silky sauce from tofu is a breeze. You can pair it with your favorite pasta, add fresh vegetables, or even sprinkle some nutritional yeast for an extra depth of flavor. It’s a great way to kick off your Meatless Monday and impress your family or guests with a restaurant-quality meal right at home.

Ingredients:

• 1 block (14 oz) firm tofu, drained and pressed
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 cup almond milk (or any plant-based milk)
• 1 tablespoon nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper, to taste
• 8 oz fettuccine or your choice of pasta
• Fresh parsley, chopped (for garnish)

Cook the pasta according to the package instructions until al dente. While the pasta cooks, in a blender or food processor, combine the pressed tofu, olive oil, minced garlic, almond milk, nutritional yeast, garlic powder, onion powder, salt, and pepper. Blend until smooth and creamy, adjusting seasoning as necessary.

Once the pasta is cooked, drain it and return it to the pot over low heat. Pour the creamy tofu sauce into the pot and toss until the pasta is well coated. Serve immediately, garnished with fresh chopped parsley.

When preparing this Creamy Tofu Alfredo Pasta, feel free to customize it according to your tastes. You can add sautéed vegetables like spinach, broccoli, or mushrooms for added nutrition and flavor. Additionally, if you prefer a thicker sauce, simply reduce the amount of almond milk or let the blended mixture simmer for a few minutes after mixing it with the pasta. Don’t forget to taste as you go for perfect seasoning!

Sweet and Sour Tofu Bowls

Sweet and Sour Tofu Bowls are a delightful, colorful dish that brings together the vibrant flavors of sweet and tangy for a satisfying meatless meal. Perfect for Meatless Monday, this dish features crispy tofu, sautéed vegetables, and a homemade sweet and sour sauce that elevates the overall flavor profile. The combination of textures—crunchy veggies and tender tofu—creates a delightful contrast that will please both vegetarians and meat-lovers alike.

Easy to prepare, Sweet and Sour Tofu Bowls are versatile and can be customized with your favorite vegetables. Serve it over rice or noodles for a complete meal that everyone will enjoy. This recipe isn’t only delicious but also packed with protein and nutrients, making it an excellent addition to your weekly meal rotation.

Ingredients:

• 1 block of firm tofu, pressed and cubed
• 2 tablespoons cornstarch
• 2 tablespoons vegetable oil
• 1 red bell pepper, diced
• 1 cup snap peas
• 1 cup pineapple chunks (fresh or canned)
• 3 green onions, chopped
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 2 tablespoons rice vinegar
• 2 tablespoons ketchup
• 2 tablespoons brown sugar
• 1 teaspoon sesame oil
• Cooked rice or noodles, for serving

Begin by pressing the tofu to remove excess moisture, then cut it into cubes and coat with cornstarch. In a large skillet or wok, heat the vegetable oil over medium-high heat, and add the tofu cubes. Cook until golden brown and crispy on all sides, about 8–10 minutes.

Once done, remove the tofu from the skillet and set it aside. In the same skillet, add the bell pepper, snap peas, and pineapple chunks, cooking for about 5 minutes until the vegetables are tender. Add the garlic and green onions, cooking for an additional minute.

Then, combine the soy sauce, rice vinegar, ketchup, brown sugar, and sesame oil in the pan, stirring until well-blended. Add the crispy tofu back to the skillet, tossing everything together to coat in the sauce, and cook for another 2-3 minutes.

For best results, make sure to press your tofu well before cooking, as this helps achieve a firmer texture and prevents it from becoming soggy. Additionally, consider marinating the tofu in the soy sauce, garlic, and sesame oil for 20–30 minutes before cooking for enhanced flavor.

Serve the dish immediately over a bed of rice or noodles, and feel free to customize your Sweet and Sour Tofu Bowls with any preferred vegetables for added color and nutrition.

Tofu and Vegetable Curry

Tofu and Vegetable Curry is a delicious and satisfying dish perfect for Meatless Monday or any day when you’re craving a wholesome vegetarian meal. This flavorful curry combines the protein-packed goodness of tofu with a medley of fresh vegetables, all simmered in a rich, aromatic curry sauce. It’s a fantastic way to highlight seasonal produce and can easily be adjusted based on what you have on hand.

The dish not only boasts a vibrant array of colors but also provides a delightful balance of textures—the creamy tofu pairs beautifully with the crisp vegetables. Whether you’re serving it over fluffy rice, quinoa, or with warm naan, this curry is sure to impress. Let’s roll up our sleeves and get cooking!

Ingredients:

• 1 block of firm tofu, pressed and cubed
• 2 tablespoons vegetable oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 red bell pepper, chopped
• 2 cups broccoli florets
• 1 carrot, sliced
• 1 zucchini, diced
• 1 can (14 oz) coconut milk
• 2 tablespoons curry powder
• 1 tablespoon soy sauce
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

In a large skillet, heat the vegetable oil over medium heat and add the diced onion. Sauté until softened and translucent, then stir in the minced garlic and grated ginger, cooking for an additional minute until fragrant. Add the cubed tofu to the pan and cook until slightly golden on the edges.

Next, incorporate the chopped bell pepper, broccoli, carrot, and zucchini, stirring well to combine. Pour in the coconut milk, curry powder, and soy sauce, bringing the mixture to a gentle simmer. Cook for about 15-20 minutes, until the vegetables are tender and the flavors have melded, adjusting the seasoning with salt and pepper to taste.

For added depth of flavor, let the curry simmer longer if time permits. You can experiment with different vegetables based on your preferences or what’s available in your pantry, such as spinach, peas, or potatoes.

If you prefer a thicker curry, simply let it reduce on low heat without a lid for a few more minutes. Ultimately, don’t forget the cilantro garnish to add a fresh note right before serving!

Crispy Baked Tofu Nuggets

Crispy Baked Tofu Nuggets are a delightful and healthy option for anyone looking to enjoy a meatless meal. These nuggets aren’t only packed with protein but also have a satisfying crunch that makes them a perfect snack or main dish. With their simple preparation and delicious flavor, they’re certain to please both vegetarians and meat-lovers alike.

The versatility of these tofu nuggets means they can be dressed up in a variety of ways. Serve them with your favorite dipping sauce, toss them in a salad, or enjoy them on their own as a protein-rich snack.

Preparing them in the oven rather than frying keeps the dish healthy without sacrificing that satisfying crispy texture. With just a few ingredients, you can whip up a batch of these tasty nuggets in no time.

• 14 ounces extra-firm tofu, pressed and cubed
• 1 cup panko breadcrumbs
• 1/2 cup all-purpose flour (or gluten-free flour)
• 1/2 cup unsweetened plant-based milk
• 2 tablespoons soy sauce
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Cooking spray or olive oil for brushing

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. In a bowl, whisk together the plant-based milk and soy sauce. In a separate bowl, mix the flour with garlic powder, onion powder, paprika, salt, and pepper.

Dip each tofu cube into the flour mixture, then into the milk mixture, and finally coat it with panko breadcrumbs. Place the coated nuggets on the prepared baking sheet and lightly spray them with cooking spray or drizzle with olive oil. Bake for 25-30 minutes, flipping halfway through, until golden and crispy.

For an extra crunch, consider double coating your tofu nuggets. After the first coat of breadcrumbs, you can dip them back into the milk mixture and coat them with breadcrumbs again before baking.

Additionally, verify that you thoroughly press the tofu before cutting it, as this eliminates excess moisture and helps the nuggets become crispier in the oven. Experiment with different spices or sauces to find your favorite flavor combinations!

Grilled Tofu Skewers With Peanut Sauce

Grilled tofu skewers with peanut sauce are a delicious and satisfying choice for plant-based or meatless meals. The firm texture of tofu holds up beautifully on a grill, absorbing the flavors of marinades and accompanying sauces. When combined with fresh vegetables and a rich, creamy peanut sauce, these skewers transform into a vibrant dish that isn’t only easy to make but also packed with nutrients.

Preparing the skewers can be a fun activity, especially when involving family or friends. You can customize the vegetables you choose based on what’s in season or your personal preferences. Bell peppers, zucchini, and cherry tomatoes are great options that add color and flavor. Serve these skewers alongside rice or a fresh salad for a complete meal that will satisfy even the staunchest meat eaters.

Ingredients:

• 1 block of firm tofu, drained and pressed
• 2 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon garlic powder
• 1 teaspoon ginger powder
• Skewers (wooden or metal)
• Assorted vegetables (bell peppers, zucchini, cherry tomatoes, red onion)

Cut the pressed tofu into cubes and marinate it in a mixture of soy sauce, sesame oil, maple syrup, rice vinegar, garlic powder, and ginger powder for at least 30 minutes. Meanwhile, soak wooden skewers in water to prevent burning. Assemble the skewers by alternating pieces of marinated tofu with your choice of vegetables.

Preheat a grill to medium heat and grill the skewers for about 10-15 minutes, turning occasionally, until the tofu is golden brown and heated through.

For an extra punch of flavor, you can make your peanut sauce from scratch by mixing peanut butter, soy sauce, lime juice, and a bit of water until you reach the desired consistency. If you prefer a spicier kick, add some chili paste or sriracha to the sauce.

You can also experiment with different vegetables or even add fruits like pineapple for a sweet touch. Finally, make sure to keep a close eye on your skewers while they grill to prevent overcooking, which can make the tofu dry.

Tofu Scramble Breakfast Burritos

Tofu scramble breakfast burritos are a fantastic way to start your day with a hearty, nutritious meal that’s both satisfying and meatless. This dish transforms plain tofu into a flavorful scramble that resembles traditional scrambled eggs, making it perfect for breakfast or brunch.

You can customize it with your favorite vegetables, spices, and wraps to suit your taste, ensuring that each bite is packed with flavor and texture. Plus, it’s a great way to incorporate more plant-based protein into your diet.

Making tofu scramble breakfast burritos isn’t only easy but also a fun dish to prepare with family or friends. The combination of crumbled tofu, sautéed vegetables, and seasonings comes together quickly, allowing you to whip up a delicious meal without spending too much time in the kitchen.

These burritos are perfect for meal prepping, as you can make a batch ahead of time and wrap them individually to enjoy throughout the week.

Ingredients:

• 14 oz firm tofu
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 bell pepper, diced (any color)
• 1 cup spinach or kale, chopped
• 2 cloves garlic, minced
• 1 teaspoon turmeric
• 1 teaspoon cumin
• Salt and pepper, to taste
• 4 whole wheat or corn tortillas
• Avocado, sliced (for serving)
• Salsa or hot sauce (for serving)

Crumble the tofu into a bowl and set aside. In a large skillet over medium heat, heat the olive oil and sauté the onion and bell pepper for about 5 minutes until they begin to soften.

Add the minced garlic, cooking for another minute before stirring in the crumbled tofu, turmeric, cumin, salt, and pepper. Cook the mixture for about 5-7 minutes, stirring occasionally, until everything is heated through and well combined.

Add the chopped spinach or kale and cook until wilted. Once everything is cooked, spoon the tofu scramble onto the tortillas, wrap them up tight, and serve with slices of avocado and your favorite salsa or hot sauce.

For the best flavor and texture, be sure to press the tofu before crumbling it to remove excess moisture. This will help the tofu absorb the spices better and give a firmer bite.

Feel free to experiment with different vegetables or spices to make the dish your own; adding mushrooms, zucchini, or even fresh herbs can elevate the flavor. Leftover burritos can be stored in the fridge for up to four days and reheated in a skillet or microwave for a quick and convenient meal.

Sesame Tofu Salad With Ginger Dressing

Sesame Tofu Salad with Ginger Dressing is a delightful and invigorating dish that showcases the versatility of tofu. Perfect for a Meatless Monday or any day of the week, this salad combines crispy sesame-coated tofu with a medley of fresh vegetables, all brought together by a zesty ginger dressing. The rich flavors of sesame and ginger create an irresistible complement to the earthy taste of tofu, making this salad both satisfying and nutritious.

To prepare this salad, you can start by pressing the tofu to remove excess moisture. This allows the tofu to absorb the flavor of the marinade better and achieve a delightful crispy texture when pan-fried.

The vibrant colors and textures of the accompanying vegetables not only enhance the visual appeal of the dish but also provide a delicious crunch, making each bite a delightful experience.

Ingredients:

• 1 block firm tofu
• 2 tablespoons sesame oil
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 2 cups mixed salad greens (e.g., spinach, arugula, romaine)
• 1 cup shredded carrots
• 1 cup cucumber, thinly sliced
• 1 red bell pepper, thinly sliced
• 2 green onions, chopped
• 1 tablespoon sesame seeds
• Salt and pepper to taste

Begin by pressing the tofu to remove excess moisture, then cut it into cubes. In a mixing bowl, combine sesame oil and soy sauce, and gently toss the tofu cubes in the marinade.

After marinating for about 15 minutes, sprinkle cornstarch over the tofu and toss it to coat evenly. Heat a non-stick skillet over medium heat and add a tablespoon of oil. Pan-fry the tofu until golden brown and crispy on all sides, approximately 8-10 minutes.

In a large bowl, combine the salad greens, shredded carrots, cucumber, bell pepper, and green onions, then top with the crispy tofu and sesame seeds. Drizzle the ginger dressing over the salad before serving.

For added flavor, consider making a homemade ginger dressing by whisking together minced fresh ginger, rice vinegar, miso paste, and a dash of honey or maple syrup for sweetness. If you prefer a spicier kick, add a few drops of sriracha or chili oil.

Feel free to customize the salad by adding other seasonal vegetables or garnishes such as avocado or radishes. Enjoy this salad chilled for a revitalizing meal or as a side dish!

Miso Soup With Tofu and Seaweed

Miso soup is a traditional Japanese dish that isn’t only nourishing but also incredibly versatile. Packed with umami flavor, it’s the perfect starter or light meal for a cozy Meatless Monday. This particular recipe incorporates tofu and seaweed, providing a delightful mix of textures and flavors while delivering beneficial nutrients. Perfectly warming, this soup can be a delightful treat any time of the year.

The beauty of miso soup lies in its simplicity; you can customize it to your preference by adding different vegetables or proteins, but the base remains the same. Combining the creamy texture of tofu with the subtle chewiness of seaweed, this dish is satisfying without being heavy. Plus, it’s quick to prepare, meaning you can whip up a delicious bowl in just about 20 minutes.

Ingredients:

• 4 cups dashi (or vegetable broth)
• 3 tablespoons miso paste (white or red, depending on preference)
• 1 cup firm tofu, cubed
• 1 sheet nori or kombu seaweed, cut into strips
• 2 green onions, finely sliced
• 1 cup mushrooms (shiitake or enoki), sliced
• 1 tablespoon soy sauce (optional)
• Sesame seeds for garnish (optional)

In a medium pot, bring the dashi to a simmer over medium heat. Once simmering, add the mushrooms and cook for 3-4 minutes until tender. Lower the heat and whisk in the miso paste until fully dissolved, taking care not to let it boil, as high heat can compromise the delicate flavor of the miso.

Add the cubed tofu, seaweed, and optional soy sauce to the pot, gently warming everything through for another 2-3 minutes. Finish by stirring in the sliced green onions and ladle the soup into bowls while garnishing with sesame seeds, if desired.

When making miso soup, it’s important to remember that the type of miso used can greatly influence the flavor profile. White miso is milder and slightly sweet, while red miso has a bolder, saltier taste. Feel free to experiment with different varieties or even a mix of miso pastes for added depth.

Additionally, avoid boiling the soup once the miso has been added, as this can destroy its beneficial probiotics. Enjoy your homemade miso soup warm, and consider serving it alongside steamed rice or a light salad for a more substantial meal!

Thai Basil Tofu Stir-Fry

Looking to add a flavorful twist to your Meatless Monday meals? The Thai Basil Tofu Stir-Fry is a perfect dish that combines the aromatic notes of fresh basil with protein-packed tofu, creating a delightful and satisfying vegetarian option. This vibrant dish is quick to prepare, making it an excellent choice for busy weeknights when you want something healthy yet delicious.

Utilizing a blend of fresh vegetables and lightly spiced sauce, this stir-fry is sure to please both vegetarians and meat-eaters alike. Tofu is a fantastic source of plant-based protein and can absorb flavors remarkably well. In this recipe, we pan-fry firm tofu until golden-brown and crispy, then toss it with a colorful mix of bell peppers, broccoli, and a generous handful of fresh Thai basil.

The combination creates not only a feast for the taste buds but also for the eyes, bringing a plethora of colors to your dinner table. Serve this dish over steamed jasmine rice or noodles for a complete meal.

Ingredients:

• 14 oz firm tofu, drained and pressed
• 1 tablespoon vegetable oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 3 cloves garlic, minced
• 1 thumb-sized piece ginger, grated
• 3 tablespoons soy sauce
• 1 tablespoon oyster sauce (or vegetarian oyster sauce)
• 1 tablespoon sugar (or maple syrup)
• 1 cup fresh Thai basil leaves
• Cooked jasmine rice or noodles, for serving

Cut the pressed tofu into bite-sized cubes and heat the vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes and fry until golden brown on all sides, about 8-10 minutes.

Remove the tofu from the skillet and set aside. In the same skillet, add the sliced bell peppers and broccoli, stir-frying for about 3-4 minutes until they begin to soften. Then, add the garlic and ginger, cooking for another minute until fragrant.

Return the tofu to the skillet, followed by the soy sauce, oyster sauce, and sugar. Toss everything together until well combined and heated through, then add the fresh basil just before serving. Serve hot over jasmine rice or noodles.

To elevate the flavor of your Thai Basil Tofu Stir-Fry, feel free to customize the vegetables according to what you have on hand, such as snap peas, carrots, or mushrooms. For added heat, include sliced chilies or a dash of chili sauce.

If you’re looking for an extra crunch, consider sprinkling some crushed peanuts or sesame seeds on top before serving. Remember, the key to a great stir-fry is to cook on high heat quickly, so have all your ingredients prepped and ready to go before you start cooking. Enjoy this delightful dish that’s both healthy and bursting with flavor!

Tofu and Quinoa Stuffed Peppers

Tofu and Quinoa Stuffed Peppers are a delicious and nutritious way to enjoy a meatless meal. These vibrant and colorful peppers are filled with a delightful mixture of protein-packed tofu and hearty quinoa, making them satisfying enough to please everyone at your table. This dish not only offers a burst of flavors but also a variety of textures that create a remarkable dining experience.

It’s perfect for Meatless Monday or any day you want to explore plant-based cuisine. Cooking with tofu is a fantastic way to incorporate more plant protein into your diet, and when combined with quinoa, it creates a nourishing dish that’s easy to make and full of essential nutrients. The combination also allows for flexibility in flavoring; you can experiment with different spices and toppings.

Whether you serve these peppers as a main dish or as a side, they’re bound to become a family favorite.

Ingredients:

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed and drained
• 2 cups vegetable broth
• 1 block (14 oz) firm tofu, crumbled
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil
• Fresh herbs for garnish (such as parsley or cilantro)

To prepare, start by preheating your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes. In a saucepan, combine the quinoa and vegetable broth, and bring to a boil. Reduce to a simmer and cook until the quinoa is fluffy, about 15 minutes.

Meanwhile, heat olive oil in a skillet over medium heat, then sauté the onion and garlic until translucent. Add the crumbled tofu, diced tomatoes, cumin, paprika, salt, and pepper, and cook for an additional 5-7 minutes. Once the quinoa is done, mix it into the tofu mixture, then carefully stuff the mixture into each pepper.

Place the filled peppers upright in a baking dish, add a little water to the bottom of the dish, cover it with foil, and bake for about 25-30 minutes.

When cooking these stuffed peppers, make certain that the quinoa is well-cooked and fluffy to give it the right consistency, and don’t skimp on the seasoning to enhance the flavor of the filling. You can also vary the vegetables and spices in the stuffing to match your taste preferences.

Experiment with adding cheese or a vegan alternative on top before baking for a cheesy finish. Enjoy your delicious and healthy Tofu and Quinoa Stuffed Peppers!