This scrumptious Tofu Nourish Bowl is filled with grains, protein, veggies, and a creamy, candy tahini dressing. With protein from the tofu and edamame, advanced carbs from the candy potato and brown rice, and wholesome fats from the tahini dressing, you’ll have a well-balanced and engaging meal!

This tremendous versatile dish – you possibly can combine and match elements relying on what you have got available – it’s my model of a Buddha or nourish bowl. It’s additionally nice for meal prep, and a improbable approach to pack in loads of vitamins with out overthinking. This tofu nourish bowl will depart you feeling glad and energized!

Recipe for Tofu Nourish Bowl

All you want for this Tofu Nourish Bowl is roasted candy potatoes, brown rice (or different grain of alternative!), crispy baked tofu, edamame, massaged kale, purple cabbage (or different greens), and a creamy tahini-based dressing. It’s vegan, excessive in protein and fibre, and excellent for each lunch and dinner.

Begin by cooking up your favorite grain like rice, quinoa, or a mixture of each. I used a mix of brown and wild rice. Roast the seasoned candy potatoes and bake or pan-fry the tofu with soy sauce and slightly starch for crispiness.

Then, add your veggies: cabbage, massaged kale, carrots, or no matter you have got within the fridge. For additional plant-based protein, toss in edamame or different beans. Be at liberty so as to add sauerkraut for intestine well being or sesame and pumpkin seeds for additional crunch (and wholesome fat).

Lastly, drizzle on the scrumptious and creamy tahini dressing (whisk collectively tahini, lemon juice, garlic powder, dietary yeast, maple or agave syrup, and soy sauce with a splash of water). Take pleasure in your scrumptious, balanced Tofu Nourish Bowl immediately or meal prep the elements prematurely to eat all through the week!

Associated Recipe: Asian Buddha Bowl

Why You’ll Love This Bean Broccoli Salad

• Vegan, excessive in protein, effectively balanced.
• Excessive in fibre and many greens!
• Make forward for meal prep.
• Customizable: Use whichever grains & veggies you favor!

Elements

• Brown rice or grain of alternative
• Candy potatoes
• Olive oil
• Garlic powder
• Paprika (common or smoked)
• Italian seasoning
• Further agency tofu
• Soy sauce or tamari
• Constarch
• Kale
• Lemon juice
• Tahini
• Nutrional yeast
• Cabbage
• Edamame
• Sauerkraut (non-obligatory)
• Pumpkin seeds (non-obligatory)
• Sesame seeds (non-obligatory)

The recipe is vegan and nut-free

To make this recipe gluten-free, use a gluten-free soy sauce resembling tamari.

Learn how to Make Tofu Nourish Bowl

Begin by cooking your grain of alternative, in keeping with directions. I used a mix of brown rice and wild rice, however be at liberty to make use of white rice, quinoa, couscous, barley or some other grain of your selecting.

Whereas that’s cooking, preheat the oven to 400°F (200°C). Minimize up candy potatoes into bite-sized items and place them on a lined baking sheet. Drizzle with oil and sprinkle on garlic powder, paprika, Italian seasoning and salt. Toss to coat evenly.

Minimize tofu into bite-sized cubes and add in a bowl, together with soy sauce and oil. Combine effectively then add in corn starch and toss till effectively coated. Place tofu cubes (not touching) on one other lined baking sheet.

Bake each tofu and candy potatoes at 400°F (200°C) for half-hour, flipping the tofu and tossing the candy potatoes midway by means of.

In a big bowl, add chopped kale, oil, salt, and lemon juice. With clear arms, therapeutic massage the kale for a few minute till softened. Put aside.

To make the tahini dressing, in a small bowl, combine dietary yeast, tahini, soy sauce, maple syrup, lemon juice, garlic powder, and water till easy. Add about 1-2 tbsp of water to skinny out the combination.

Put together some other greens you need to add to your nourish bowl, resembling shredded cabbage.

Assemble the nourish bowl by including a base of cooked grains (round 3/4 cup per serving), then topping with a portion of the roasted candy potatoes, baked tofu, shredded cabbage, massaged kale, and edamame. Sprinkle with pumpkin seeds and sesame seeds (non-obligatory) and sauerkraut (non-obligatory) for intestine well being. Drizzle generously with tahini dressing.

• 1 Rice cooker or pot to prepare dinner the rice or different grains

• 2 Baking Sheets

• 1 Slicing Board

• 1 Knife

• Measuring utensils and cups

• Small Whisk

• Spatula or tongs

• Storage containers if meal prepping

• 1 cup dry brown rice (round 3 cups cooked) or different grain of alternative

Roasted Candy Potatoes

• 2 medium candy potatoes peeled
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• 1/2 tsp salt or to style

Baked Tofu

• 1 block additional agency tofu lower into bite-sized cubes
• 1 tbsp oil
• 1 tbsp soy sauce or tamari
• 1 tbsp cornstarch

Massaged Kale

• 6 cups kale washed, stems eliminated
• 1 tbsp olive oil
• 1/2 tsp salt
• 1 tsp lemon juice

Tahini Dressing

• 1/4 cup dietary yeast
• 2 tbsp tahini
• 2 tbsp maple syrup
• 2 tbsp lemon juice
• 2 tbsp garlic powder
• 1 tbsp water or extra to skinny out the combination

Different Elements

• 2 cups purple cabbage shredded
• 2 cups shelled edamame
• Elective toppings: sauerkraut, sesame seeds, pumpkin seeds

• Begin by cooking brown rice (or your grain of alternative), in keeping with package deal directions. 1 cup of dry brown rice ought to yield roughly 3 cups cooked.

• Whereas that’s cooking, preheat the oven to 400°F (200°C). Minimize up candy potatoes into bite-sized items and place them on a lined baking sheet. Drizzle with oil and sprinkle on garlic powder, paprika, Italian seasoning and salt. Toss to coat evenly.

• Minimize tofu into bite-sized cubes and add in a bowl, together with soy sauce and oil. Combine effectively then add in corn starch and toss till effectively coated. Place tofu cubes (not touching) on one other lined baking sheet.

• Bake each tofu and candy potatoes at 400°F (200°C) for half-hour, flipping the tofu and tossing the candy potatoes midway by means of.

• In a big bowl, add chopped kale, oil, salt and lemon juice. With clear arms, therapeutic massage the kale for a few minute till softened. Put aside.

• To make the tahini dressing, in a small bowl, combine collectively dietary yeast, tahini, soy sauce, maple syrup, lemon juice, garlic powder and water till easy. Add about 1-2 tbsp of water to skinny out the combination, to make it simpler to drizzle.

• Put together some other greens you need to add to your nourish bowl, resembling shredded cabbage.

• Assemble the nourish bowl by including a base of cooked grains (round 3/4 cup per serving), then topping with a portion of the roasted candy potatoes, baked tofu, shredded cabbage, massaged kale and edamame. Sprinkle with pumpkin seeds and sesame seeds (non-obligatory) and sauerkraut (non-obligatory) for intestine well being. Drizzle generously with tahini dressing.

Energy: 634kcal | Carbohydrates: 90g | Protein: 25g | Fats: 21g | Saturated Fats: 2g | Polyunsaturated Fats: 5g | Monounsaturated Fats: 10g | Trans Fats: 0.01g | Sodium: 995mg | Potassium: 1394mg | Fiber: 13g | Sugar: 16g | Vitamin A: 19689IU | Vitamin C: 61mg | Calcium: 275mg | Iron: 7mg

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