Recipe description
October 3, 2026
Yogurt Tofu Quinoa Bowl
Creamy yogurt, hearty quinoa, and tofu create a fiber-rich bowl for everyday balance.
High Protein
Whole Grains
Colorful Plants
85%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: milk, peanut, lupin, soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Combines quinoa, vegetables, and sesame seeds for a useful fiber contribution.
- Includes colorful plant foods, olive oil, lemon, and black pepper for ingredient variety.
- Balances protein from tofu and Greek yogurt with whole-grain carbohydrates and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Quinoa
0.75
serving spoon
Greek yogurt
1
bowl
Tofu
4
slice
Cucumber
1
bowl
Cherry tomatoes
1
cup
Oil, olive
2
tablespoon
Lemon juice
2
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Sesame seeds
1
tablespoon
Instructions
1
Rinse the quinoa under cold water, then cook it in 1.5 cups of water for about 15 minutes until tender. Fluff with a fork and let it cool slightly.
2
Pat the tofu slices dry, then pan-fry them in 1 tablespoon of olive oil over medium heat for 3-4 minutes per side until golden. Season lightly with salt.
3
Dice the cucumber and halve the cherry tomatoes.
4
In a small bowl, whisk together the remaining olive oil, lemon juice, salt, and black pepper to make a simple dressing.
5
Divide the quinoa between two bowls and top with Greek yogurt, tofu slices, cucumber, and cherry tomatoes.
6
Drizzle with the dressing, sprinkle with sesame seeds, and serve.
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Nutrition
550 kcal
Calories
29 g
Protein
58 g
Carbohydrates
8 g
Fiber
9 g
Sugar
25 g
Fat
4 g
Saturated fat
3 g
Salt
FAQ
How many servings does this yogurt tofu quinoa bowl make?
The recipe makes 2 servings.
How do I cook the quinoa for this bowl?
Rinse the quinoa, cook it in 1.5 cups of water for about 15 minutes, then fluff it with a fork and let it cool slightly.
How can I make the tofu golden and crisp?
Pat the tofu dry and pan-fry it in olive oil over medium heat for 3–4 minutes per side.
Can I make this bowl dairy-free?
Yes. Replace Greek yogurt with an unsweetened, plain dairy-free yogurt, such as soy yogurt.
Is this recipe vegan?
Not as written, because it contains Greek yogurt. Use a suitable plain plant-based yogurt to make it vegan.
Can I prepare this quinoa bowl ahead of time?
Yes. Cook the quinoa and tofu in advance, then refrigerate them separately from the vegetables, yogurt, and dressing until serving.
How long can I store the leftovers?
Refrigerate leftovers in airtight containers and use them within 2–3 days. Keep the bowl chilled and discard it if its smell or appearance changes.
Is this bowl gluten-free?
The listed ingredients are naturally gluten-free, but check product labels for possible cross-contamination, especially for tofu and yogurt.
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