Tofu Skewers with Quinoa Rice and Broccoli Smoothie

Nutrition per serving

Calories508 kcal
Protein25.1 g
Carbs78.1 g
Fats13.5 g
Saturated Fat1.9 g
Monounsaturated Fat2.9 g
Polyunsaturated Fat7.2 g
Sugars25.6 g
Fiber11.3 g
Sodium466 mg

Ingredients

Garlic
Basmati Rice
Red Pepper Flakes (Chili Flakes)
Ketchup
Bay Leaf
Broccoli
Quinoa
Tofu, firm, prepared with nigari
Red Bell Pepper (capsicum)
Cherry Tomatoes
Sea Salt
Dried Apricot Halves
Grapefruit Juice
1. Add quinoa, rice, some sea salt into saucepan and cover with water. Now bring to the boil and allow to simmer for 15-20 minutes. 
 
2. Drain into a sieve and rinse through with cold running water. Plate and cover and put in the oven to keep warm. 
 
3. At the same time dice the tofu and capsicum. Then thread the tofu in sequence with the apricots, tomatoes, bay leaves and capsicums onto the skewers. 
 
4. Mix together tomato ketchup, juice, chilli flakes, sea salt and garlic in a small bowl to form a coating mix. Then coat two wooden skewers evenly. 
 
5. Cook under a preheated grill turning and basting with the mix frequently for about 8 minutes – so that it is tender. 
 
6. As the skewers are cooking, simmer the broccoli with sea salt in a saucepan with water just covering the broccoli. 
 
7. When the broccoli is soft, take the saucepan off the heat and blend the broccoli and salted water until smooth. 
 
8. Place the cooked skewers and broccoli blend onto a plate with the Quinoa rice.