© 2019 National Institute of Dance Medicine and Science

  • Instagram
  • Facebook
  • Twitter

Recipes with Zerlina Mastin

December 6, 2018

 

ONE POT GRAIN MIX WITH TOFU AND BROCCOLI

 

 

A quick and easy one pot meal packed with important macro and micronutrients. This recipe demonstrates that you don’t need lots of pans on the go to make a tasty meal. Make use of any leftover veg too (e.g. spinach, carrots). If you can’t find smoked tofu in the shops, regular firm tofu works just as well as the pesto gives this dish lots of flavour and colour. The grain blend provides an excellent source of sustained energy, and the tofu is a phenomenal source of protein! A super way of getting in some nutritious green vegetables, boosting your daily intake of vitamins and minerals.   

 

Serves 2

 

Ingredients

200g blend of quinoa, brown rice and pearl barley, 150g frozen peas, 8 small broccoli florets, 100g smoked tofu (chopped into cubes), 1 heaped tbsp. red pesto, 1 heaped tbsp. green pesto, salt and black pepper to taste.

 

Method

  1. Throw the quinoa, brown rice and pearl barley into a pot of boiling water, and simmer for 20

    minutes

  2. Add the frozen peas, and broccoli and continue to cook for a further 10-15 minutes (top up with more water if required).

  3. Drain the water, then put the grain mix and veggies back in the pot. Add the tofu, green and red pesto and season with a little salt and black pepper. Keep on a low heat for ½ minute (stirring continuously) then serve!

     

     

     

     

     

     

     

     

     

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Book Review: Misty Copeland's 'The Ballerina Body'.

October 15, 2018

1/5
Please reload

Recent Posts