If you’re looking for a vegetarian side dish rich in flavor and nutrients, or a light and filling vegan main dish, our quinoa salad with grilled vegetables and marinated tofu is the perfect choice.
This gluten-free recipe combines the versatility of quinoa with the sweetness of grilled vegetables and the umami taste of marinated tofu, creating an explosion of flavors and textures.
Easy to prepare and ideal for those following a vegetarian or vegan diet, this salad is perfect for a summer lunch, picnic, or as a light accompaniment to your favorite dishes.
Discover how to make this colorful and healthy quinoa salad!
- Difficulty: Very easy
- Cost: Very economical
- Rest time: 1 Hour
- Preparation time: 20 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer, All seasons
- Energy 202.98 (Kcal)
- Carbohydrates 28.58 (g) of which sugars 4.15 (g)
- Proteins 11.13 (g)
- Fat 5.49 (g) of which saturated 1.36 (g)of which unsaturated 3.82 (g)
- Fibers 6.85 (g)
- Sodium 232.55 (mg)
Indicative values for a portion of 330 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Discover all the fresh and vegan-origin ingredients needed to prepare our delicious quinoa salad with grilled vegetables and marinated tofu.
A complete list of simple and nutritious elements, perfect for a delicious vegetarian side dish or a light, gluten-free main dish.
Prepare an explosion of flavors and textures with these high-quality ingredients.
- cup quinoa
- 1 zucchini
- 1 eggplant
- 1 yellow bell pepper
- 7 oz tofu
- 3 tbsp soy sauce
- 2 limes (Juice)
- 1 tbsp fresh ginger
- 1 clove garlic (Minced)
- 1 tbsp chili pepper
- to taste herbs
- to taste salt
- 1 pinch black pepper
Tools
Discover the essential kitchen tools to easily and effectively prepare our quinoa salad with grilled vegetables and marinated tofu.
A practical list of tools that will guide you from cooking the quinoa to grilling the vegetables and marinating the tofu, ensuring a delicious and flavorful result.
Prepare this vegetarian side dish (or vegan main dish) with the right tools!
- 1 Chopping Board YKHSUAOU
- 1 Grater Amazon BASIC
- 2 Bowls Pyrex
- 1 Wok Amazon BASIC
Steps
Discover how simple and quick it is to make a delicious quinoa salad with grilled vegetables and marinated tofu. Follow our detailed step-by-step guide, designed for those seeking a vegetarian, vegan, and gluten-free option rich in taste and nutrients.
Learn to cook quinoa to perfection, grill the vegetables to enhance their sweetness, and marinate the tofu for an extra touch of flavor.
Don’t miss any step for a delicious and satisfying quinoa salad!
Cooking the Quinoa: A Nutrient-Rich Base for Your Salad.
Start by rinsing the quinoa thoroughly under cold running water using a fine mesh sieve.
This step is important to remove the saponin, a natural substance that can give a bitter taste.
In a medium saucepan, bring 1 ¼ cups of water to a boil (1:2 ratio with the quinoa).
Add the rinsed quinoa, a pinch of salt, and cover with a lid. Reduce the heat to low and let it cook for about 15-20 minutes, or until all the water is absorbed and the quinoa is fluffy and slightly translucent.
Once cooked, fluff the quinoa with a fork and let it cool completely.
Preparing and Marinating the Tofu: A Touch of Umami Flavor.
While the quinoa cooks, prepare the tofu.
Drain it from the package and gently press it by wrapping it in paper towels or using a tofu press to remove excess water.
This step will help the tofu absorb the marinade better and achieve a firmer texture during grilling.
Cut the tofu into cubes about ½ to ¾ inch in size.
In a small bowl, mix the soy sauce (or tamari), fresh lime juice, grated ginger, minced garlic (if using), and chili flakes (if using).
Immerse the tofu cubes in the marinade, ensuring they are well coated.
Let them marinate for at least 20-30 minutes at room temperature, or in the fridge for a more intense flavor.
Preparing and Grilling the Vegetables: A Rainbow of Sweet Flavors.
Thoroughly wash the zucchini, bell pepper, and eggplant. Remove the ends of the zucchini and eggplant.
Remove the seeds and white inner part of the bell pepper.
Slice the vegetables into about 0.4-inch thick slices (for zucchini and eggplant) and into strips about 0.4 inches wide (for the bell pepper).
Heat a grill (or grill pan) over medium-high heat.
Lightly brush the vegetables with extra virgin olive oil.
Grill the vegetables in batches, cooking them for about 3-5 minutes per side, or until they are tender and have nice dark grill marks.
Season the grilled vegetables with a pinch of salt and pepper and let them cool slightly.
Cut the grilled eggplant and zucchini slices into smaller pieces if necessary.
Grilling the Tofu: A Golden Touch and Perfect Texture.
Reheat the grill (or grill pan) over medium heat.
Remove the tofu cubes from the marinade (do not discard the marinade!).
Grill the tofu for about 2-3 minutes per side, or until golden and slightly crispy.
Assembling the Salad: A Mix of Colors, Flavors, and Nutrients.
In a large bowl, combine the cooled quinoa, grilled vegetables, and grilled tofu.
Add chopped fresh herbs (mint, parsley, basil, or cilantro) and a generous drizzle of extra virgin olive oil.
Squeeze some lime juice (to taste, sample first) and season with salt and pepper.
Gently mix to combine all the ingredients.
If it seems too dry, you can add another drizzle of extra virgin olive oil or a tablespoon of the tofu marinade.
Serving and Tasting: A Versatile and Delicious Main Dish.
Serve the quinoa salad with grilled vegetables and marinated tofu at room temperature or slightly chilled.
You can enjoy it as a light side dish, as a vegetarian and vegan main dish for a healthy lunch or dinner, or take it with you for a picnic or an outdoor lunch break.
Tips, Storage, Variations, and Notes:
Storage:
The quinoa salad with grilled vegetables and marinated tofu keeps well in the fridge in an airtight container for up to 2-3 days. The flavors will blend further, making it even tastier the next day.
Chef’s Tips:
Pressing the tofu well is crucial for better texture and marinade absorption.
Do not overcook the quinoa to avoid it becoming sticky.
Cooking the vegetables over medium-high heat allows for browning without burning them inside.
You can vary the vegetables according to the season and your tastes (e.g., adding grilled corn, grilled red onions, or mushrooms).
Tasty Variations:
Legumes: Add cooked chickpeas or cannellini beans for additional protein and fiber.
Nuts: Toasted walnuts, almonds, or pumpkin seeds add crunch.
Vegan Cheese: If you wish, you can add cubes of vegan feta for a savory touch.
Extra Dressings:
Try adding a drizzle of tahini or an avocado-based sauce for creaminess.
Various Notes:
This recipe is naturally gluten-free and vegan.
It is rich in fiber, plant proteins, and vitamins.
Quinoa is a pseudo-cereal with a good amino acid profile.
FAQ (Frequently Asked Questions)
Frequently Asked Questions about Quinoa Salad with Grilled Vegetables and Tofu: Doubts Resolved for a Perfect Vegan Dish
Can I substitute quinoa with another grain in this vegetarian and vegan salad?
Yes, you can replace quinoa with other gluten-free grains like brown rice, spelt (if not avoiding gluten), or couscous. Note that the cooking times and final texture of the salad may vary slightly.
What is the best way to press tofu for this quinoa salad with marinated tofu?
The best way to press tofu is to wrap it in several layers of paper towels or a clean kitchen cloth and place it between two flat plates. Place a weight (such as books or a can) on top and let it press for at least 30 minutes to remove excess water. Well-pressed tofu will absorb the marinade better and have a better texture once grilled.
Can I grill the vegetables in advance for this quinoa salad with grilled vegetables?
Yes, you can grill the vegetables in advance and store them in the fridge in an airtight container for up to 2-3 days. This will save you time when assembling the salad. Just make sure to bring them to room temperature or warm them slightly before adding them to the quinoa.
Are there alternatives to soy sauce for marinating tofu in this vegan and gluten-free recipe?
If you’re looking for a gluten-free alternative to soy sauce, you can use tamari. Other options include coconut aminos or a marinade made with nutritional yeast, lemon juice, herbs, and a drizzle of extra virgin olive oil.
How long can I keep the quinoa salad with grilled vegetables and marinated tofu in the refrigerator?
This salad keeps well in the refrigerator in an airtight container for up to 2-3 days. The flavors will blend further, making it great even the day after preparation.
Can I add other ingredients to this vegetarian and vegan quinoa salad?
Absolutely! This salad is very versatile. You can enrich it with cooked legumes such as chickpeas or cannellini beans, dried fruits like nuts or toasted almonds, olives, diced avocado, or seeds (pumpkin, sunflower) for more crunch and nutritional value. These questions and answers aim to provide useful information and address the most common doubts of users interested in preparing this vegan and gluten-free salad.
