Marinated Tofu and Chickpea Protein Bowl
Lemony oregano tofu roasted until golden over quinoa, chickpeas, cucumber, tomatoes and olives.
- Time40 min
- LevelEasy
- Costabout £1.75 a head
- Oven200°C (180°C fan)
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Estimated nutrition per serving
- 720kcal
- 69.6gcarbs
- 10.3gof which sugars
- 34.9gfat
- 8.3gsaturates
- 33.5gprotein
- 14.3gfibre
- 2.3gsalt
A rough estimate worked out from the ingredients, for the serving size above. It is a guide only and not medical advice. If you count carbs or manage diabetes, check with your own tools and your care team.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Heat the oven to 200°C (180°C fan) and line a tray. Whisk the 3 tbsp oil with the lemon zest and juice, oregano, vinegar, garlic, yeast and salt. Toss the tofu in it and leave for 15 minutes.
15 min - 2
Spread the tofu on the tray and roast for 25 minutes, turning once, until golden and chewy at the edges.
25 min - 3
Rinse the quinoa well, then simmer in 400 ml water for 12 minutes. Drain if needed, cover and leave for 5 minutes, then fluff with a fork.
12 min - 4
Whisk the dressing ingredients with a pinch of salt.
- 5
Divide the quinoa and spinach between 4 bowls. Add the chickpeas, cucumber, tomatoes, red onion and olives in sections.
- 6
Top with the roast tofu and parsley and spoon over the dressing.
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.
