Caribbean Tofu with Coconut Quinoa
Caribbean Tofu with Coconut Quinoa
  • prep: 40 min
  • cook: 20 min
  • total: 1 hr
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  • servings:
  • Summary

    Crisp spiced tofu chunks on soft coconuty quinoa for a light, healthy dinner

    Ingredients

    • For the tofu:
    • 800g extra firm tofu; drained, pressed for at least 30 minutes, and cut into cubes
    • 2tbsp olive oil for cooking
    • For the marinade:
    • 2tsp ground coriander
    • 1tsp turmeric
    • 1tsp ground all spice
    • 1-2tsp chili flakes
    • 1tsp black pepper
    • Juice of 2 limes
    • For the quinoa:
    • 200g quinoa, well rinsed
    • 350ml water
    • 2tbsp desiccated coconut

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 430 % Daily Value *
    • Total Fat: 16 g 24.22%
    • Saturated Fat: 2 g 11.5%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 18 mg 0.77%
    • Calcium: 407 mg 40.71%
    • Potassium: 443 mg 12.65%
    • Magnesium: 0 mg 0%
    • Iron: 7 mg 39.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 44 g %
    • Dietary Fiber: 7 g 28.55%
    • Sugar: 2 g
    • Protein: 31 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 4.3%
    • Vitamin C 48.54%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit1 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total6 oz-eq