At a glance

A quinoa bowl layered with browned tofu, avocado, tomatoes, cucumber, onion, lime, and herbs delivers plant protein and fiber.

• Yield: 4 servings
• Prep time: 25 minutes
• Cook time: 25 minutes

Estimated nutrition per serving

Serving basis: One serving from the editor-reviewed yield of 4 servings.

• Calories: 490 kcal
• Protein: 30 g
• Carbohydrates: 45 g
• Fat: 24 g
• Fiber: 11 g
• Sodium: 178 mg

Estimated from the listed ingredients and serving yield using USDA FoodData Central. Actual values vary with brands, substitutions, cooking losses, oil absorption, and portion size.

Ingredients

Use the listed gram weights for the closest match to the nutrition estimate.

• 1 cup dry quinoa (180 g)
• 1 3/4 cups water (430 g)
• 1 lb firm calcium-set tofu, drained (480 g)
• 1 large avocado, diced (200 g)
• 2 1/2 cups diced tomatoes (300 g)
• 1 1/3 cups diced cucumber (200 g)
• 1/2 cup finely diced red onion (80 g)
• 1/4 cup fresh lime juice (60 g)
• 1 packed cup chopped cilantro (15 g)
• 1 tbsp olive oil (14 g)
• 2 tsp paprika (4 g)
• 1/4 tsp fine salt (1.5 g)

Directions

1. Rinse the quinoa. Combine it with the water and half the salt, bring to a boil, cover, reduce the heat, and cook for 15 minutes; rest covered for 5 minutes.

2. Press the tofu between clean towels for 10 minutes and slice it into slabs. Rub with paprika, heat the olive oil in a nonstick skillet, and brown the tofu for 3 to 4 minutes per side.

3. Toss the tomatoes, cucumber, onion, avocado, cilantro, lime juice, and remaining salt gently together.

4. Divide the quinoa among four bowls and top each with tofu and the avocado-tomato mixture.

Sources

1. USDA FoodData Central — April 2026 data release