Savor the vibrant flavors of Seasonal Vegetable Quinoa Casserole with Roasted Tofu, topped with Pumpkin Seeds. This vegan dish showcases an array of seasonal vegetables, nutty quinoa, and protein-packed tofu for a wholesome and eco-friendly meal. Each bite offers a delightful combination of textures and tastes, making it a perfect option for a nutritious lunch or dinner.
The dish begins with a base of fluffy quinoa, cooked to perfection and mixed with a colorful medley of seasonal vegetables such as bell peppers, zucchini, and carrots. This hearty mixture is then combined with savory roasted tofu, providing a satisfying source of plant-based protein. The casserole is seasoned with aromatic herbs and spices, enhancing its depth of flavor.
After baking to marry the flavors together, the casserole is topped with crunchy pumpkin seeds, adding an extra layer of texture and a boost of nutrients. This versatile dish can be served as a main course or as a side dish alongside your favorite protein.
Preparation Time: 25 minutes
Cooking Time: 40 minutes
Total Time: 1 hour 5 minutes
Preparation for the Vegetable Quinoa Casserole with Roasted Tofu:
For the casserole:
- 1 cup quinoa
- 2 cups vegetable broth or water
- 200g tofu, cubed
- 1 tbsp olive oil
- 1 bell pepper, diced
- 1 zucchini, diced
- 2 carrots, diced
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp soy sauce or tamari
- 1 tsp smoked paprika
- 1 tsp dried oregano
- Salt and pepper, to taste
For the topping:
- ¼ cup pumpkin seeds
Recipe Steps
- Prepare the Quinoa: Rinse the quinoa thoroughly under cold water. In a saucepan, combine the quinoa and vegetable broth or water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
- Roasted Tofu: Preheat your oven to 375°F (190°C). In a mixing bowl, toss the cubed tofu with olive oil, soy sauce or tamari, smoked paprika, salt, and pepper. Spread the tofu evenly on a lined baking sheet and roast for 20 minutes, or until golden and slightly crispy.
- Sauté the Vegetables: In a skillet, heat a tablespoon of olive oil over medium heat. Add the onion and garlic, sautéing until soft and fragrant. Add the diced bell pepper, zucchini, and carrots. Cook for 7-10 minutes or until the vegetables are tender.
- Combine Ingredients: In a large mixing bowl, combine the cooked quinoa, sautéed vegetables, and roasted tofu. Add dried oregano and adjust seasoning with salt and pepper to taste.
- Bake the Casserole: Transfer the quinoa mixture to a greased casserole dish. Sprinkle the pumpkin seeds evenly over the top. Bake in the oven for 15-20 minutes, or until the casserole is heated through and the pumpkin seeds are lightly toasted.
- Serve: Remove the casserole from the oven and let it cool slightly before serving.
Enjoy your Seasonal Vegetable Quinoa Casserole with Roasted Tofu, topped with Pumpkin Seeds for a delicious, eco-friendly, and nourishing vegan meal!
