Sesame Tofu Quinoa Bowl with Peanut Mango Sauce and Veggies

Sesame Tofu Quinoa Bowl with Peanut Mango Sauce and Veggies

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Sesame Tofu Quinoa Bowl with Peanut Mango Sauce and Veggies


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 45 minutes
  • Yield: 4 Servings
  • Diet: Vegan

Description

This bowl was inspired by one of my favorite things on the Modern Market menu—and it’s even better homemade. Sesame Tofu Quinoa Bowl with Peanut Mango Sauce and Veggies is full of flavor and makes a perfect healthy lunch or easy meal prep for the week. You’ve got sesame-glazed tofu, quinoa, roasted broccoli with a little kick, shredded carrots, cabbage slaw, and that creamy peanut mango sauce that pulls it all together. It’s colorful, craveable, and super satisfying.


Ingredients

Units Scale

Tofu Glaze:

  • 14oz Extra Firm Tofu, sliced into 1/2 inch pieces
  • 4 tbsp Soy Sauce
  • 1 tbsp Rice Wine Vinegar
  • 2 tsp Sesame Oil
  • 1 tbsp Agave (or maple syrup)
  • 1 tsp Ginger, grated
  • 1 Clove Garlic. minced
  • 1 tsp Sriracha (optional, for heat)

Quinoa & Veggies:

  • 1 cup Cooked Quinoa
  • 2 Carrots, grated
  • 1 cup Broccoli florets
  • 1/2 tsp Crushed Red Pepper Flakes
  • 2 cups Red Cabbage, shredded
  • 1 tbsp Rice Wine Vinegar

Mango Peanut Dressing:

  • 1/2 cup Mango (fresh or thawed frozen)
  • 1/4 cup Creamy Peanut Butter
  • 2 tbsp Soy Sauce
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Water
  • Optional, sriracha to taste

Instructions

1. Marinate the Tofu:

  • In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, agave, ginger, garlic, and sriracha.
    Place tofu slices in a shallow dish and pour marinade over top. Cover and refrigerate for at least 30 minutes, ideally up to 4 hours.

2. Make the Mango Peanut Dressing

  • In a blender or food processor, combine mango, peanut butter, soy sauce, rice vinegar, and water. Blend until smooth and creamy.
    Taste and adjust seasoning—add a splash of water to thin or a squirt of sriracha for a spicy kick.

3. Roast the Broccoli:

  • Preheat oven to 400°F.
  • Spread broccoli on a baking sheet, sprinkle with red pepper flakes, and roast for 15–20 minutes until tender and slightly charred.

4. Quick-Pickle the Cabbage

  • Place shredded cabbage in a bowl and toss with rice vinegar. Set aside to lightly pickle while everything else cooks.

5. Grill the Tofu

  • Heat a grill pan or nonstick skillet over medium-high heat. Lightly grease with oil.
  • Add tofu slices and cook 4–5 minutes per side, brushing with any leftover marinade as they cook. You want a nice golden crust.

6: Assemble the Bowls

  • Divide quinoa between bowls. Top with roasted broccoli, shredded carrots, pickled cabbage, and grilled tofu.
    Drizzle generously with mango peanut dressing and dig in!
  • Prep Time: 20 Minutes
  • Cook Time: 25 Minutes
  • Category: Dinner, Lunch
  • Method: Grilling, Roasting, Blending
  • Cuisine: Asian-Inspired

Nutrition

  • Serving Size: 1
  • Calories: 364
  • Sugar: 12g
  • Sodium: 754mg
  • Fat: 16g
  • Carbohydrates: 35g
  • Fiber: 7g
  • Protein: 22g
  • Cholesterol: 0mg
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Salmon Quinoa Crunch Salad

Salmon Quinoa Crunch Salad

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Salmon Quinoa Crunch Salad


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 2 Salads
  • Diet: Vegetarian

Description

This Salmon Quinoa Crunch Salad in a mason jar is a perfect make-ahead meal, layered with cabbage, carrots, spinach, quinoa, and roasted salmon, then topped with cashews and a creamy miso peanut dressing. Packed with flavor, protein, and crunch, it’s an easy and nutritious grab-and-go lunch for busy weeks.


Ingredients

Scale

Miso Peanut Dressing:

  • 2 tsp White Miso Paste
  • 1 Garlic Clove, minced
  • 1/4 cup Peanut Butter
  • 1/4 cup Soy Sauce
  • 1 tsp Sesame Oil
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Honey
  • 1 tbsp Water
  • 1 tsp Sriracha

Salad:

  • 1/2 cup Cooked Quinoa
  • 10 oz, Canned Salmon
  • 2 Cup Red Cabbage
  • 2 tbsp Rice Wine Vinegar
  • 2 Carrots, Grated
  • 4 Scallions, minced
  • 1/2 cup Baby Spinach
  • 4 tbsp Cashews


Instructions

  1. In a medium-sized bow, add all the dressing ingredients, whisk together until smooth. Set aside.
  2. Prep all the veggies for the salads. Chop and grate!
  3. Next up is assembly!
  4. Start with cabbage. Add 2 tbsp rice wine vinegar to the 2 cups shredded cabbage, mix together. Then, place 1 cup of cabbage mixture into the bottom of each mason jar.
  5. Top the cabbage in each jar with 1/2 cup quinoa. Then 2 tbsp of miso peanut dressing.
  6. Next top each jar with 5oz of salmon (1 can), then 1/2 cup grated carrot, 2 tbsp scallions.
  7. Finally, add to each jar, 2 tbsp cashews then 1/2 cup of baby spinach.
  8. Place a lid on mason jars and pop into the fridge until you are ready to eat! Enjoy!
  • Prep Time: 10 Minutes
  • Category: Salad, Lunch
  • Method: No Cook

Nutrition

  • Serving Size: 1 Salad
  • Calories: 449
  • Sugar: 6g
  • Sodium: 450mg
  • Fat: 18g
  • Carbohydrates: 32g
  • Fiber: 5g
  • Protein: 43g
  • Cholesterol: 83mg
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Rainbow Crunch Salad with Miso Dressing

Rainbow Crunch Salad with Miso Dressing

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Rainbow Crunch Salad with Miso Dressing


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings
  • Diet: Vegetarian

Description

Rainbow Crunch Salad, features a vibrant mix of crisp cabbage and crunchy textures tossed in a tangy and savory miso dressing.


Ingredients

Units Scale

Salad:

  • 1 cup Shredded Green Cabbage
  • 1 cup Shredded Purple Cabbage
  • 1 cup Grated Carrots
  • 4 Scallions, sliced
  • 1 Bell Pepper, juilened
  • 1 cup Shelled Edamame (if frozen, be sure to thaw before adding to salad)

Miso Dressing:

  • 2 tsp White Miso Paste
  • 1 Garlic Clove, minced
  • 1/4 cup PB Fit
  • 1/4 cup Soy Sauce
  • 2 tsp Sesame Oil
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Honey
  • 1 tbsp Water
  • 1 tsp Chili Paste

Instructions

  1. Add all the salad ingredients to a large mixing bowl. Using two spoons, toss the vegetables together. Set aside.
  2. In a medium-sized mixing bowl, add all the ingredients for the miso dressing. Whisk together until no lumps remain.
  3. Pour the dressing over top of the vegetables. Use the spoons to toss the vegetables and dressing together.
  4. Top with sliced almonds, roasted cashews or pepitas if you’d like extra crunch!
  • Prep Time: 10 minutes
  • Category: Salad
  • Method: No Cook

Nutrition

  • Serving Size: 1 Serving
  • Calories: 154
  • Sugar: 27g
  • Sodium: 1145mg
  • Fat: 20g
  • Carbohydrates: 26g
  • Fiber: 20g
  • Protein: 7g
  • Cholesterol: 0mg
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