Buddha Bowl for #MeatlessMonday

It’s vegan, gluten-free, and is well on it’s way to becoming the most Instagram-able food trend of 2017. Channel your inner Buddha with this bowl of wholesome goodness.


PREPERATION TIME: 10 Minutes

COOKING TIME: 20 Minutes

TOTAL TIME: 30 Minutes

SERVES: 4 Servings

EXPERTISE: Easy

Ingredients:

  • 3/4 cup uncooked quinoa
  • 3/4 pound cut broccoli florets
  • 3/4 pound cut cauliflower florets (about 1/2 medium-sized head), cut into slightly smaller pieces than the broccoli
  • 1 medium red onion, cut into 1/2-inch rings, rings mostly separated but still left “chunky” (no need to split every layer)
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon kosher salt, plus additional for cooking the quinoa
  • 1/4 teaspoon black pepper
  • 1 (12 to 14-ounce) block extra firm tofu (do not use firm or silken), removed from packaged and pressed dry
  • 2 small, ripe Hass avocados
  • Optional for serving: Sliced cucumbers, toasted almonds or pistachios, additional fresh mint and parsley

For the Tahini dressing:

  • 1/2 cup tahini, well stirred
  • 1/4 cup freshly squeezed lemon juice (about 2 large lemons)
  • 1 1/2 cups lightly packed fresh mint leaves (about 1 of the herb packs)
  • 1/2 cup lightly packed fresh parsley leaves
  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper

Directions:

  1. Bring 1 1/2 cups water to a boil. Add 1/2 teaspoon kosher salt and the quinoa. Return to boil, cover, then reduce heat and simmer for 12 minutes, until most of the liquid is absorbed. Remove from the heat, fluff with a fork, then recover and let stand for 15 minutes. (This is the cooking process for the brand of quinoa I use. Check the package of your quinoa and cook according to its directions.) Set cooked quinoa aside.
  2. Place a rack in the upper and lower thirds of your oven and preheat your oven to 400 degrees F. While the quinoa cooks and the oven preheats, place the tofu between two kitchen towels and set on a plate. Place a second plate on top, then press firmly to press out as much water from the tofu as you can, changing out the towels as needed. Dice into 3/4-inch cubes, then spread in a single layer on a baking sheet lined with parchment paper.
  3. Place the broccoli, cauliflower, and onion on a second baking sheet and drizzle with olive oil. Sprinkle with 1/2 teaspoon salt and black pepper, toss to coat, then spread into an even layer. Place both baking sheets into your oven. Bake the tofu until dry and firm, about 20 minutes, and the vegetables until caramelized and tender, about 25 minute.  Flip the vegetables once half way through, and rotate the top and bottom rack positions of the baking sheets. Set aside.
  4. While the vegetables and tofu cook, prepare the dressing: In the bowl of a food processor or blender, place all of the dressing ingredients—tahini, lemon juice, mint, parsley, salt, and pepper, and add 1/2 cup water. Blend until smooth.
  5. Once the tofu is cooked, let cool slightly and then place the tofu cubes in a bowl with 1/4 cup of the dressing and toss gently to coat. To assemble the bowls, scoop quinoa into a bowl, then top with the roasted vegetables, dressed tofu, and avocado, along with cucumber, almonds, and additional fresh mint and/or parsley as desired. Serve remaining dressing on the side and use as a dip or spoon over the top as desired.
  6. I recommend saving the different components of the Buddha bowl (tofu, veggies, quinoa, and dressing) separately, then combining and reheating just before serving. Saved in this way, the veggies can keep for several days in the refrigerator and the tofu for 1 week. The dressing will last in an airtight jar in the refrigerator for 2 weeks.

Tips:

*Tahini substitute: I haven’t tried it, but I suspect natural creamy almond, cashew, or peanut butter would be a delicious substitute for the tahini. Because nut butter is thicker than tahini, you may need to thin the dressing with additional water to reach a sauce-like consistency.

Other veggies: Not a fan (or out of) broccoli and cauliflower? Try this recipe with roasted sweet potatoes, zucchini or any of your other favorite veggies!

NUTRITION FACTS

Serving Size: 1 (of 4) with 3 tablespoons tahini dressing and 2 teaspoons sliced almonds

Amount per Serving:

Calories: 582

Total Fat: 37g

Saturated Fat: 4g

Cholesterol: 44mg

Sodium: 389mg

Carbohydrates: 48g

Fiber: 15g

Sugar: 3g

Protein: 28g

Diva

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