Servings: 2     Calories: 255     Carbs: 27g     Protein:15g    Fat: 6g


1 package extra firm tofu, rinsed, drained and cut into cubes (you can use any protein you would like)

½ cup quinoa

½ lb grape tomatoes, quartered or halved (depending on their size)

1 zucchini, sliced into ¼ inch rounds

6 oz green beans

2 cloves garlic, peeled and left whole

1 tablespoon red wine vinegar

¼ teaspoon crushed red pepper flakes (more or less depending on how spicy you would like it)

1 tablespoon Tuscan spice blend (dried basil, dried parsley, garlic powder, onion powder, paprika, thyme, pepper, mamarjam)

¼  teaspoon fresh rosemary, finely chopped


  1. Spray baking sheet with non-stick cooking spray.  Spread the tofu cubes on the baking sheet and coat with the Tuscan spice blend and rosemary.  Bake tofu in oven at 450 degrees for 20-25 minutes, flipping halfway through the cooking time.
  2. Cook the quinoa according to package instructions (do this while the tofu is in the oven).
  3. Spray a medium skillet with non-stick cooking spray. Add the garlic, zucchini rounds and green beans.  Cook for 3-4 minutes or until lightly browned. Add the tomatoes, vinegar and as much as the red pepper flakes as you would like. Cook, stirring frequently, 1-2 minutes (or until softened).
  4. Remove and discard the garlic.
  5. Serve the tofu and vegetables on a bed of quinoa. Enjoy!

*The macros reflect tofu as the protein but you can use any protein you’d like!

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