Tofu Skewers with Quinoa Rice and Broccoli Smoothie
Nutrition per serving
Calories | 508 kcal |
Protein | 25.1 g |
Carbs | 78.1 g |
Fats | 13.5 g |
Saturated Fat | 1.9 g |
Monounsaturated Fat | 2.9 g |
Polyunsaturated Fat | 7.2 g |
Sugars | 25.6 g |
Fiber | 11.3 g |
Sodium | 466 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.