The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Cajun Tofu Bowl with Quinoa & Guacamole
A protein-packed colourful spread to put balance back into dinner times. Sizzle hearty filling tofu with vibrant Cajun spices. Enjoy sundried tomato-infused quinoa studded with peppers and juicy plum tomatoes alongside. A creamy and refreshing guacamole to cool down the fiery flavours.
Ready in 20
1/3 daily fibre
Low sat fat
Serving size
Ingredients
- 280g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 1 pepper
- 250g golden vegetable quinoa (Cooked Organic White Quinoa (Water, Quinoa) 77%, Organic Vegetables 20 % (Sweetcorn, Red Pepper, Peas, Carrot), Organic Sunflower Oil, Organic Basil, Natural Flavourings (Lime, Basil), Sea Salt, Organic Native Corn Starch.)
- 1 avocado
- 2 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 110g baby plum tomatoes
- 140g sweetcorn (drained) (Sweetcorn, water, salt)
- 1 handful of fresh coriander
- 2 tsp cajun spice (Cayenne Pepper, Green Cardamom, Cumin Seed, Black Peppercorns, Sea Salt, Fennel, Garlic, Coriander Seed, Red Chillies, Oregano, Thyme)
- 3 spring onion
- 1 unwaxed lime
Nutritional Information
Calories: 684
Protein: 33g
Carbs: 44g
Fat: 41g
Ingredients
- 3 spring onion
- 280g tofu (use half) (Soya) (Tofu (Water, Soya Beans, Nigari))
- 110g baby plum tomatoes (use half)
- 250g golden vegetable quinoa (use half) (Cooked Organic White Quinoa (Water, Quinoa) 77%, Organic Vegetables 20 % (Sweetcorn, Red Pepper, Peas, Carrot), Organic Sunflower Oil, Organic Basil, Natural Flavourings (Lime, Basil), Sea Salt, Organic Native Corn Starch.)
- 1 unwaxed lime (use half)
- 1 handful of fresh coriander (use half)
- 2 tsp cajun spice (Cayenne Pepper, Green Cardamom, Cumin Seed, Black Peppercorns, Sea Salt, Fennel, Garlic, Coriander Seed, Red Chillies, Oregano, Thyme)
- 140g sweetcorn (drained) (use half) (Sweetcorn, water, salt)
- 1 pepper (use half)
- 1 avocado (use half)
- 2 tbsp sundried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
Nutritional Information
Calories: 697
Protein: 34g
Carbs: 47g
Fat: 40g
Cajun Tofu Bowl with Quinoa & Guacamole
A protein-packed colourful spread to put balance back into dinner times. Sizzle hearty filling tofu with vibrant Cajun spices. Enjoy sundried tomato-infused quinoa studded with peppers and juicy plum tomatoes alongside. A creamy and refreshing guacamole to cool down the fiery flavours.
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Cooking Instructions
- Cut the pepper into 2cm squares. Thinly slice the spring onions. Heat a medium frying pan with 1 tsp oil on medium-high heat. Add the prepped veg and whole tomatoes and cook for 4-5 mins, until softened. Add half the cajun spice and cook for 2-3 mins.
- Drain the tofu, pat dry with paper towel and cut into 3cm cubes. Heat a medium frying pan with 1/2 tsp oil on medium-high heat. Add the tofu and cook for 8-10 mins, until crisp and golden. Drain the sweetcorn, add it to the pan and cook for 1-2 mins. Season to taste, then remove from the heat and toss with the remaining cajun spice.
- Make the guacamole; mash the avocado with the back of a fork and place in a bowl. Halve the lime. Roughly chop the coriander. Add half the coriander and the juice from half the lime to the bowl. Season to taste and mix.
- Add the quinoa, sundried tomato paste and a splash of water to the veg pan. Squeeze in the juice from the remaining lime (to taste). Stir and cook for 2-3 mins, until the quinoa is piping hot. Season to taste.
- Serve the quinoa with the tofu and guacamole. Garnish with the remaining coriander.
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