These Veggie Power Bowls are the ultimate nutrient-packed meal, perfect for a balanced lunch or dinner. Featuring firm tofu marinated in tamari and rice vinegar, roasted sweet potatoes, quinoa or brown rice, and a variety of fresh vegetables, this bowl provides an abundance of flavors and textures. The star of the dish is the rich, tangy Miso Tahini Sauce, which brings the whole bowl together with its umami goodness. Topped with crunchy sunflower seeds and goji berries, this meal is satisfying, wholesome, and delicious.
Ingredients:
For the Tofu:
- 1 (400 g) block firm or extra-firm tofu, drained and patted dry
- 2 tablespoons tamari (30 mL)
- 1 tablespoon rice vinegar (15 mL)
- 1 teaspoon garlic powder
- Salt and pepper, to taste
For the Miso Tahini Sauce:
- 2 tablespoons miso paste (40 g)
- 1 tablespoon rice vinegar (15 mL)
- 1 tablespoon maple syrup (15 mL)
- 3 tablespoons tahini (45 g)
- 1 tablespoon tamari (15 mL)
- 1-inch piece of ginger, peeled (15 g)
- 1 clove garlic (7 g)
- 1/4 teaspoon turmeric
- 1/4 cup water (60 mL)
- 1/4 cup oil (60 mL)
For the Power Bowls:
- 2 cups of cooked brown rice or quinoa.
- 2 medium sweet potatoes, cut into ½-inch rounds (335 g, about 3 cups sliced)
- 2 cups of mixed greens or baby spinach (about 60 g).
- 1 cup cooked edamame (175 g)
- 1 cup chopped cucumber (170 g)
- 4 radishes, cut into half-moons (82 g, ½ cup)
- 4 tablespoons goji berries or cranberries (30 g)
- 1/4 cup toasted sunflower seeds, or other nut or seed of choice (33 g)
- Sunflower or pea sprouts (optional)
Instructions:
1. Prepare the Tofu:
- Drain and pat dry the tofu. Cut it into cubes and place in a shallow dish.
- In a small bowl, mix together the tamari, rice vinegar, garlic powder, and a pinch of salt and pepper.
- Pour the marinade over the tofu, tossing gently to coat.
- Allow the tofu to soak in the marinade for a minimum of 15 minutes.
- Preheat your oven to 400°F (200°C) and prepare a baking sheet by lining it with parchment paper.
- Spread the tofu cubes on the baking sheet and bake for 25-30 minutes, turning halfway through, until golden and crispy.
2. Roast the Sweet Potatoes:
- Place the sweet potato rounds on a separate baking sheet, drizzle with a little oil, and season with salt and pepper.
- Roast alongside the tofu for 25-30 minutes until soft and slightly caramelized.
3. Prepare the Miso Tahini Sauce:
- In a blender or food processor, combine the miso paste, rice vinegar, maple syrup, tahini, tamari, ginger, garlic, turmeric, water, and oil.
- Blend until smooth and creamy.
4. Assemble the Power Bowls:
- Divide the cooked brown rice or quinoa into bowls.
- Layer on the mixed greens, roasted sweet potatoes, cooked edamame, chopped cucumber, radishes, and marinated tofu.
- Top each bowl with goji berries or cranberries, toasted sunflower seeds, and optional sunflower or pea sprouts.
5. Serve:
- Drizzle each bowl generously with the Miso Tahini Sauce and serve immediately.
Conclusion:
These Veggie Power Bowls are a perfect combination of textures and flavors, offering a nutritious and satisfying meal that is both delicious and filling. The roasted tofu, paired with vibrant fresh vegetables and the creamy Miso Tahini Sauce, creates a delightful harmony of sweet, savory, and tangy notes. Whether you’re prepping for a healthy lunch or a hearty dinner, this bowl is a fantastic option for plant-based eating.
Veggie Power Bowls with Tofu and Miso Tahini Sauce
The Veggie Power Bowl is a healthy and flavorfulmeal made with marinated tofu, roasted sweet potatoes, and fresh vegetables.It’s topped with a savory Miso Tahini Sauce, providing a nutritiousbalance of protein, fiber, and healthy fats.
Ingredients
For the Tofu:
- 1 400 g block firm or extra-firm tofu, drained and patted dry
- 2 tablespoons tamari 30 mL
- 1 tablespoon rice vinegar 15 mL
- 1 teaspoon garlic powder
- Salt and pepper to taste
For the Miso Tahini Sauce:
- 2 tablespoons miso paste 40 g
- 1 tablespoon rice vinegar 15 mL
- 1 tablespoon maple syrup 15 mL
- 3 tablespoons tahini 45 g
- 1 tablespoon tamari 15 mL
- 1- inch piece of ginger peeled (15 g)
- 1 clove garlic 7 g
- 1/4 teaspoon turmeric
- 1/4 cup water 60 mL
- 1/4 cup oil 60 mL
For the Power Bowls:
- 2 cups of cooked brown rice or quinoa.
- 2 medium sweet potatoes cut into ½-inch rounds (335 g, about 3 cups sliced)
- 2 cups of mixed greens or baby spinach about 60 g.
- 1 cup cooked edamame 175 g
- 1 cup chopped cucumber 170 g
- 4 radishes cut into half-moons (82 g, ½ cup)
- 4 tablespoons goji berries or cranberries 30 g
- 1/4 cup toasted sunflower seeds or other nut or seed of choice (33 g)
- Sunflower or pea sprouts optional
Instructions
Prepare the Tofu:
- Drain and pat dry the tofu. Cut it into cubes and place in a shallow dish.
- In a small bowl, mix together the tamari, rice vinegar, garlic powder, and a pinch of salt and pepper.
- Pour the marinade over the tofu, tossing gently to coat.
- Allow the tofu to soak in the marinade for a minimum of 15 minutes.
- Preheat your oven to 400°F (200°C) and prepare a baking sheet by lining it with parchment paper.
- Spread the tofu cubes on the baking sheet and bake for 25-30 minutes, turning halfway through, until golden and crispy.
Roast the Sweet Potatoes:
- Place the sweet potato rounds on a separate baking sheet, drizzle with a little oil, and season with salt and pepper.
- Roast alongside the tofu for 25-30 minutes until soft and slightly caramelized.
Prepare the Miso Tahini Sauce:
- In a blender or food processor, combine the miso paste, rice vinegar, maple syrup, tahini, tamari, ginger, garlic, turmeric, water, and oil.
- Blend until smooth and creamy.
Assemble the Power Bowls:
- Divide the cooked brown rice or quinoa into bowls.
- Layer on the mixed greens, roasted sweet potatoes, cooked edamame, chopped cucumber, radishes, and marinated tofu.
- Top each bowl with goji berries or cranberries, toasted sunflower seeds, and optional sunflower or pea sprouts.
Serve:
- Drizzle each bowl generously with the Miso Tahini Sauce and serve immediately.