Dragon-Fired Sesame Tofu Bowls
Cook time – 10 min
- Total time
- 35 minutes
- Preparation time
- 25 minutes
- Calories
- 465
- Portions
- 4
Directions
- Wrap tofu with paper towels and place on a plate; top with a second plate and weigh down with a heavy object. Let tofu stand 15 minutes; cut into 1-inch pieces.
- Prepare quinoa as label directs; cool completely.
- Whisk ginger, soy sauce, vinegar and oil in a large bowl; add tofu and gently toss. Cover bowl and let stand at least 30 minutes or up to overnight.
- Soak skewers in water 20 minutes. Prepare outdoor grill for direct grilling over medium-high heat. Remove tofu from marinade; reserve marinade. Thread tofu onto skewers; place on hot grill rack, cover and cook 10 minutes or until grill marks appear and tofu is crisp, turning every 2 minutes 30 seconds.
- Spray both sides of pineapple with nonstick cooking spray; place on hot grill rack, cover and cook 4 minutes or until grill marks appear, turning once.
- Mash avocado with a fork in a medium bowl; whisk in yogurt alternative and salt.
- Divide quinoa into 4 bowls; top with onions, pepper, corn, tofu, pineapple and avocado mixture. Drizzle bowls with reserved marinade and sprinkle with sesame seeds.
Ingredients
- 1 package (14 ounces) extra firm tofu, drained
- 1 cup dry quinoa
- 1 (1-inch) piece fresh ginger, grated
- 3 tablespoons less-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 4 (8-inch) wooden skewers
- ¼ DOLE® Pineapple, peeled, cored and sliced ½-inch-thick crosswise
- Nonstick cooking spray
- 1 DOLE® Avocado, peeled and pitted
- ¼ cup plain dairy free soy yogurt alternative
- ¼ teaspoon kosher salt
- 2 DOLE® Green Onions, thinly sliced
- 1 medium red bell pepper, chopped
- ¾ cup frozen corn kernels, thawed
- 1 teaspoon toasted sesame seeds
Allergens: Wheat, Soy
Nutritional Facts
| 4 Serving Per Container | |
| Serving Size | 1 bowl |
| Calories | 465 |
| Entries | Daily value in %* |
|---|---|
| Total Fat (21 g) | 27% |
| Saturated Fat (3 g) | 13% |
| Polyunsaturated (7 g) | |
| Monounsaturated (9 g) | |
| Sodium (571 mg) | 25% |
| Total Carbohydrate (53 g) | 19% |
| Dietary Fiber (10 g) | 34% |
| Total Sugars (8 g) | |
| Protein (20 g) | 40% |
| Calcium | 10% |
| Iron | 25% |
| Magnesium | 30% |
| Manganese | 60% |
| Potassium (632 mg) | 13% |
| Thiamin | 20% |
| Vitamin A | 6% |
| Vitamin B6 | 30% |
| Vitamin C | 80% |
| Vitamin E | 20% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.