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An image of High protein bowl for weight loss - 5 mins

High protein bowl for weight loss - 5 mins

A super tasty meal that is quick to whip up with fresh flavours, low in fat, and high in protein. This meal is oil-free, lower in calories, and ideal for weight loss. It’s great for anyone looking to lose weight or build muscle. To flesh it out, serve with a few tablespoons of low-fat hummus or fermented foods such as sauerkraut or kimchi.

Takes 5 minutes

Serves 2

Ingredients
 

  • 200 g pack of pre-cooked quinoa
  • 1 x 400g tin of black beans
  • 8 cherry tomatoes
  • 1/2 tsp ground coriander
  • Juice of 1/2 lime
  • 2 fresh radishes
  • 1/2 ripe avocado
  • 1 x 200g block of firm tofu
  • 2 tbsp Tamari/soy sauce
  • 2 tbsp nutritional yeast
  • 1 tbsp sesame seeds
  • 1 tbsp of pumpkin seeds
  • Fresh herb of choice or micro greens (to garnish)

Instructions
 

  • Place a non-stick pan over high heat.
  • Chop the tofu block into small cubes.
  • Add the cubed tofu to the pan and cook for 4 minutes, stirring regularly. When it starts to stick, deglaze the pan by adding a couple of tablespoons of water and incorporating the flavour. Steam should rise, helping to cook the tofu.
  • Drain and rinse the black beans. Add them to a bowl along with the ground coriander and lime juice. Slice the cherry tomatoes in half and add them to the beans. Mix well.
  • Assemble your bowls: divide the pre-cooked quinoa between 2 wide bowls. Divide the bean mixture between both bowls. Slice the radishes into thin circles and distribute them evenly between the bowls. Scoop the avocado half onto a chopping board, slice into strips, and divide between the bowls.
  • Add the tamari, nutritional yeast, sesame seeds, and pumpkin seeds to the tofu. Stir to incorporate and cook for a further minute before turning off the heat.
  • Top each bowl with the tofu.
  • Garnish with chopped herbs or microgreens and enjoy!

Nutrition

Calories: 1322kcalCarbohydrates: 162gProtein: 77gFat: 44gSaturated Fat: 6gPolyunsaturated Fat: 17gMonounsaturated Fat: 18gTrans Fat: 1gSodium: 2301mgPotassium: 3042mgFiber: 28gSugar: 9gVitamin A: 843IUVitamin C: 43mgCalcium: 339mgIron: 19mg

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