Quinoa, Tofu & Cauliflower Meal Prep – Vegan

There are a few components to this meal prep – it may seem daunting but it is actually much easier than you’d think. You can mix & match this recipe so I seperated each part so it will be easy to refer back to. If you see ingredients you don’t have – either message me on instagram and I can provide you with some alternatives – or just leave it out completely. I’m sure it’ll be fine. But if in doubt send me a message and I would be happy to help! 🙂


Quinoa Salad:


  • 120g dried quinoa, cooked according to package instructions
  • 1 can of beans – I used cooked soybeans (1 cups worth) – you can also use chickpeas, butter beans or any other type of bean
  • 1 large/2 small carrots, grated
  • 1/2 lemon, juiced
  • 2 tsp apple cider vinegar
  • 1 beetroot, grated
  • Salt & pepper to taste
  • Serve with: rocket leaves


  1. Cook quinoa according to instructions
  2. Allow to cool
  3. Drain beans and add to quinoa, along with the carrot
  4. Mix together the apple cider vinegar and lemon juice and pour into quinoa and mix
  5. Add salt & pepper
  6. Top with some grated beet for extra colour!


Marinated Tofu:


  • 1 block firm tofu, pressed
  • 1 tsp crushed garlic
  • 1/2 tsp chopped chilli
  • 1 spring onion, chopped
  • 2 tsp mirin (optional – or you can use rice wine vinegar)
  • 3 tbsp light soy sauce
  • 1 tbsp dark soy sauce
  • 1 tbsp sesame oil
  • 1 tsp crushed chilli flakes
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp hot chilli powder


  1. Chop tofu up into bitesized cubes
  2. Mix together remaining ingredients in a bowl & drizzle over tofu
  3. Redfigerate for 10 minutes minimum (overnight if you wish!)
  4. Heat a medium pan and add the tofu
  5. Fry on medium high for 10 minutes, shaking frequently

I had some left over quinoa & cauliflower, so I had a serving with some spinach & beet falafels for my dinner

Crispy Cauliflower:


  • 1 head of cauliflower, chopped
  • 100g cornmeal/polenta
  • 2-3 tsp garlic powder
  • 1 tsp chilli powder
  • 1-2 tsp cayenne pepper
  • 1/2 tsp salt
  • 2 tbsp ground flax (egg if not vegan)
  • 6 tbsp hot chilli sauce
  • 6 tbsp water


  1. Preheat oven to 180c and line a baking tray
  2. Chop cauliflower into bitesized pieces & set aside
  3. In 1 bowl, combine cornmeal, garlic, chilli, cayenne and salt
  4. In the otther bowl combine flax, chilli sauce and water
  5. To coat the cauliflower, first dip in the watery bowl. Make sure it is completely covered, then dip into the polenta mix
  6. Place on the prepared baking tray
  7. Repeat steps 5 & 6 until you are finished
  8. Place cauliflower in the oven for 30-40 minutes, until it starts to brown
  9. Remove & serve with whatever you like!

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