Cut firm tofu into even cubes to ensure uniform browning. Heat one tablespoon of olive oil in a pan and place tofu pieces without overcrowding. Pan-sear gently until lightly golden on all sides. Season with black pepper and remove while the surface stays firm, but the inside remains soft.

Add the remaining olive oil to the same pan, and sauté the chopped garlic until aromatic. Add broccoli, carrot, and bell pepper, stirring over medium heat. Cook until the vegetables soften slightly but retain bite. Add spinach at the end and cook just until wilted to preserve colour.

Add cooked chickpeas and moong dal to the vegetable mixture. Sprinkle cumin powder and salt evenly. Stir gently and heat briefly so the legumes warm through without drying out. This step ensures flavour integration without affecting texture.

Combine tahini, lemon juice, water, and salt in a bowl. Whisk until smooth and pourable. Adjust consistency only by whisking thoroughly rather than adding extra liquid, which keeps the dressing rich and stable.

Spread quinoa evenly at the base of a wide bowl. Layer the vegetable-legume mixture and tofu over it, distributing components evenly for balanced bites. Drizzle dressing across the surface rather than pooling it in one spot.

Sprinkle pumpkin seeds and sesame seeds over the bowl for texture contrast. Serve warm for comfort or slightly cooled for a clean, filling meal that holds well without losing structure.