Grain and Vegetable Bowl

10 30 435
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 2
Grain and Vegetable Bowl
Health Highlights


227 gm Tofu, regular, extra firm
1 cup Sweet potato (diced)
1/2 cup Quinoa, uncooked
1 tsp Olive Oil, Extra Virgin
1/2 cup sliced Yellow onion
1 cup chopped Carrots
1 cup diced Celery
4 head Baby bok choy (chopped)
1 cup Kale (chopped)
1 tsp Soy sauce, low sodium


  1. Preheat oven to 350°F.
  2. Slice tofu into 5 equal pieces and roast tofu and sweet potato in the oven for 10 mins on each side.
  3. Follow instructions on the package to cook quinoa. 
  4. Heat a frying pan on med-high, add oil and onions and cook for 3 minutes. Then add carrots and celery and cook for 5 minutes.
  5. Add Bok choy and kale and cover with lid, stirring occasionally for approximately 5 minutes.
  6. Chop cooked tofu into small bite-size cubes.
  7. Combine quinoa, veggies, sweet potato, and tofu into a bowl and serve.
  8. Sprinkle with soya sauce. Enjoy!

Nutrition Facts

Per Portion

Calories 435
Calories from fat 132
Calories from saturated fat 17.0
Total Fat 14.7 g
Saturated Fat 1.9 g
Trans Fat 0 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 3.8 g
Cholesterol 0
Sodium 387 mg
Potassium 1838 mg
Total Carbohydrate 53 g
Dietary Fiber 13.8 g
Sugars 12.8 g
Protein 29.4 g

Dietary servings

Per Portion

Grain 2.1
Meat Alternative 0.8
Vegetables 4.4

Energy sources