Garlic Tofu Bowl with Miso Tahini Sauce
NOURISH BOWLS
I love love love a nourish bowl, they are my favourite. You can change up what you have in them all the time, but the key is a good base (carb), protein, some fresh ingredients and then a yummy sauce (which is portably the most important).
Nourish bowls, also known as Buddha bowls or macro bowls, are a popular meal option that are both delicious and nutritious. These bowls are typically made up of a variety of whole foods, such as grains, vegetables, and proteins, and are designed to provide a balanced and satisfying meal that is packed with nutrients.
What Are Nourish Bowls?
Nourish bowls are essentially a bowl filled with a variety of whole foods that are both colourful and nutrient-dense. They typically include a base of whole grains, such as brown rice, quinoa, or farro, and are then topped with a variety of vegetables, such as roasted sweet potatoes, sautéed kale, or steamed broccoli. A protein source, such as grilled chicken or tofu, is often added to the bowl, as well as healthy fats, such as avocado or nuts.
The Benefits of Nourish Bowls
Nourish bowls are an excellent way to nourish your body with a variety of nutrients, including vitamins, minerals, fibre, and protein. By including a variety of whole foods in your bowl, you can ensure that you are getting a broad range of nutrients that your body needs to function optimally.
In addition to being nutrient-dense, nourish bowls are also incredibly satisfying and delicious. By combining a variety of different flavours and textures, you can create a meal that is both filling and enjoyable to eat. Plus, because nourish bowls are so versatile, you can easily customize them to suit your taste preferences and dietary needs.
How to Build a Nourish Bowl
Building a nourish bowl is easy and fun. Here are some basic steps to get you started:
Start with a base of whole grains, such as brown rice, quinoa.
Add a variety of vegetables, such as roasted sweet potatoes, sautéed kale, or steamed broccoli.
Include a protein source, such as tofu, chickpeas or lentils.
Add healthy fats, such as avocado, nuts, or seeds.
Top with a delicious sauce or dressing, such as tahini, hummus, or vinaigrette.
You can also experiment with different flavour combinations and ingredients to create your own unique nourish bowl.
INGREDIENTS
For the Tofu;
1/2 block firm tofu
1/2 tsp garlic powder
1/2 tsp sea salt
1 tbsp coconut aminos
1/2 tsp child flakes
1 tbsp corn starch/tapioca flour
Neutral tasting oil for frying
For the tahini sauce
1/4 cup tahini
1 tsp minced ginger
1 tsp miso paste
1 tbsp coconut aminos
1/2 tbsp sesame oil
1/2 tbsp maple syrup
Juice 1/2 lemon/lime
1/2 tsp sea salt
2-3 tbsp water
For the bowl
1 cup kale, shredded
1/2 cup purple cabbage, shredded
1/2 cup cucumber, diced
1/2 cup edamame beans
1 spring onion
1 cup black wild rice.
DIRECTIONS
Cook the rice to packet instructions.
Add all the sauce ingredients into a bowl and whisk until smooth.
Add the kale and cabbage to a bowl, drizzle with a little olive oil and 1/2 lemon and massage until broken down.
Add the tofu into a shallow bowl with the coconut aminos and mix well to coat.
Then add in the dry ingredients and again mix well to coat all the tofu.
Add the oil to a large frying pan on medium heat, once hot add in the tofu and let fry on one side for a few minutes then flip and fry on the other side.
To the bowls, add in the rice, kale and cabbage salad, cucumber, edamame beans. Top with the tofu and drizzle over the tahini sauce.
Garnish with some spring onions, sesame seeds and crispy onions.