---
title: Sprouts & Tofu
servings: 4
course: main
source:
  name: Rainbow Plant Life High Protein Meal Plan 2
  author: Nisha Vora
prep time: 20 minutes
cook time: 15 minutes
diet: Vegan
nutrition:
  calories: 634 kcal
  fat: 32 g
  carbohydrates: 66 g
  sugar: 10 g
  protein: 30 g
  fiber: 16 g
  sodium: 985 mg
tags: [main, tofu, brussels-sprouts, quinoa, vegan, meal-prep]
---

= Tofu Crumbles =

Slice the @extra-firm tofu{1%block}(16-ounce / 450g, drained) vertically into 4 slabs. Cover the slabs with a few paper towels or a thin dish towel, then weigh them down with your heaviest cookbook. Press for ~{10-15%minutes}. (Or use a #tofu press{} if you have one — don't slice the tofu into slabs first.)

> While the tofu is pressing, work on other prep.

Crumble the pressed tofu into small pieces, about the size of a blueberry and roughly uniform in size, as much as possible.

> Make ahead: refrigerate in an airtight container or ziploc bag for up to 5 days. If you bought pre-baked teriyaki- or miso-flavored tofu, skip this component.

= Chinese Tofu Seasoning =

Add the @potato starch{30%g}(2 ½ tablespoons; or arrowroot powder), @garlic powder{1.25%tsp}, @onion powder{1.25%tsp}, @Chinese five spice powder{1.25%tsp}, @kosher salt{1.5%tsp}, and @white pepper{1/4%tsp}(heaping) to a small ziploc bag, seal, and shake to combine. (Or add everything to a small bowl, stir well, and transfer to an airtight container.)

> Make ahead: label and store on the counter or in your pantry for up to 6 months. This recipe uses about ¼ cup + ½ tablespoon of the blend.

= Sprouts & Tofu =

Arrange a rack in the top third of the oven and another on the bottommost shelf, and preheat to 425ºF / 220ºC. Grab two rimmed #sheet pans{} and line one with parchment paper. Take the @./components/Sweet & Spicy Almond Sauce{4%servings}(~½ cup / 130g) out of the fridge.

Prep the tofu (see Note 4). Pat dry any moisture on the Tofu Crumbles. In a large #bowl{}, gently toss the tofu with the Chinese Tofu Seasoning and @extra virgin olive oil{1.5%tbsp}(21g; or avocado oil), using your hands or a silicone spoonula. Spread out on the lined pan.

In the same bowl, toss the @shaved Brussels sprouts{18-20%oz}(510 to 570g; see Note 1) with @extra virgin olive oil{1.5%tbsp}(21g). If the sprouts feel dry, add a bit more oil. Season with @kosher salt{1%tsp} and @freshly cracked black pepper{} to taste. Spread out on the unlined pan.

Roast the tofu on the top rack and the sprouts on the bottom for ~{15%minutes}.

Remove from the oven. Toss the sprouts around and flip the tofu as best you can. Roast for ~{10%minutes} more, or until the sprouts are browned on the edges and tender, and the tofu is golden brown and chewy with a slight crisp. (If your sprouts aren't super thin, cook for 5 more minutes for more browning.)

Meanwhile, cook the quinoa. Heat a medium #sauté pan{} or saucepan (for which you have a lid) over medium heat for 1 to 2 minutes, then add @extra virgin olive oil{1%tsp}. Once hot, add the @quinoa{1%cup}(180g; see Note 2). Toast for ~{4%minutes}, stirring occasionally, until it smells nutty.

Pour in @water{360%ml}(1 ½ cups) and add a pinch of @salt{}. Stir to combine. Reduce the heat to low, cover the pan, and simmer for ~{12-15%minutes}, or until the quinoa is cooked through but still has an al dente bite.

While the quinoa cooks, chop the @cilantro{14%g}(1 big handful, leaves and tender stems; see Note 3), reserving a small handful for garnish.

Drain any excess liquid as needed, then fluff the quinoa with a fork. Season the quinoa with @salt{} and @freshly cracked black pepper{} to taste, and fold in most of the cilantro.

While everything cooks, prepare the @./salads/Sesame Green Salad{}, if you're making it.

Assemble: Divide the seasoned quinoa between bowls. Top with roasted sprouts and tofu. Spoon ~2 tablespoons (~35g) Sweet & Spicy Almond Sauce on top of each and garnish with the reserved cilantro and @roasted peanuts{35%g}(¼ cup, chopped; or cashews). Serve with the @lime{1}(cut into wedges), squeezing on top before enjoying. Serve with your side salad, if you made one.

> Note 1: If you did not buy pre-shaved Brussels sprouts, shave 1 ½ pounds (680g) of whole Brussels sprouts: slice off the bottom base and remove any dried or wilted outer leaves. Use the slicing or shredding disc of your food processor and feed in the Brussels sprouts. If you don't have a disc, you can (a) add them to the food processor bowl and pulse until finely shredded/diced; (b) use a mandoline (with a safety glove!); or (c) slice them as thinly as you can with a knife (most time-consuming).

> Note 2: If you bought farro instead of quinoa, start cooking it after you preheat the oven, referring to The Grains & Starches Handbook for ratios and cook times.

> Note 3: Not a fan of cilantro? Omit it. Or, if you have access to Thai basil, use it.

> Note 4: If you bought pre-baked miso- or teriyaki-flavored tofu, skip the Tofu Crumbles prep step and skip roasting the tofu. Roast the sprouts solo (they may be done a few minutes earlier). Chop up the baked tofu and toss it with the roasted sprouts.

> Storage: Store the quinoa, tofu, and sprouts separately in the fridge for up to 4 days. Reheat the quinoa in the microwave until heated through. Reheat the tofu and sprouts in a frying pan with a drizzle of olive oil, as needed, until heated through. Assemble as listed in the last step right before serving, topping with freshly chopped cilantro if you have any.

> Nutrition boost: Top your bowl with shredded carrots and/or thinly sliced red/orange/yellow bell pepper. For added protein, fold some defrosted or cooked edamame into the quinoa.