Tofu Harvest Bowl
Bowls are a simple way to use leftover produce, rice and herbs. This tofu harvest bowl pulls together a variety of vegetables, crispy tofu and an herby sauce over rice to make a greatly satisfying meal.
Brown rice or quinoa work great in this dish. Zucchini noodles can also be used as the base for the bowl if you want to skip the grains.
You can use what you have on hand for the vegetables but think about adding a variety of colors. I like radishes, cabbage, broccoli, zucchini, edamame, carrots, microgreens and avocado on mine.
Tofu is a great plant based complete protein, with compounds that are protective against cancer. I like to use firm or extra firm organic tofu. Most of the soy on the market is genetically modified, so I recommend looking for organic soy products or at least those that have the non-GMO label.
Roasted vegetables are also a great option for this bowl, especially as the weather turns cooler. Roast beets, carrots and sweet potatoes and add to a bowl of rice or quinoa and top with a creamy sauce. So yummy!
Give this Tofu Harvest Bowl a try and see how delicious it is.
Tofu Harvest Bowl
Ingredients
- 1 cup brown rice or quinoa
- 1 block organic tofu
- 2 carrots julienned or peeled into noodles
- 1 zucchini spiralized
- 2 cups organic edamame shelled
- 2 radishes thinly sliced
- 2 cups cabbage or sub broccoli florets thinly sliced or shredded
- 2 avocados peeled and sliced
- 1 cup microgreens
Herby Cashew Sauce
- 1/3 cup raw cashew soaked in hot water for 1 hour
- 1/4 cup olive oil
- 1/4 cup water
- 2 garlic cloves
- 2 tbsp lemon juice
- 1/4 cup basil, packed
- 1/4 cup cilantro or parsley leaves
- 2 tbsp mint or tarragon
- 1/2 tsp salt
- 1/2 tsp pepper
Instructions
- Cook rice or quinoa according to directions. Or add rice to 2 cups of water, bring to a boil, turn heat to low and cover for 30 minutes. If cooking quinoa, add to 2 cups of water, simmer for 10 minutes and turn off heat, cover the pan and let the quinoa absorb water and plump up, usually 5 minutes.
- Blot the tofu with a kitchen towel or paper towels to remove the moisture. There's no need to press it. Cut the tofu into bite size cubes. Heat skillet over med-high heat and add 1 tablespoon of olive or avocado oil. Add a pinch of salt and pepper to the oil then add the tofu. Cook for about 5 minutes, then use a spatula to turn the tofu over and cook for another 5 minutes until lightly crispy. If you prefer, you can bake the tofu at 350° for 15 minutes.
- Prepare the vegetables you want to use. Steam some and have some raw. Cook the edamame in water or steam for 3-5 minutes.
- Prepare the sauce by combining everything except the herbs in a blender and blend on high until smooth and creamy. Then add the herbs and blend again until bright green. If you want it a bit thinner, add a couple tablespoons of water.
- Once the rice or quinoa is ready and all the vegetables have been prepped and cooked, divide the rice between 4 bowls.
- Arrange the edamame and vegetables around the rice. Add the tofu and drizzle with creamy sauce.
- Garnish with avocado slices and microgreens.
Notes