The Tofu Buddha Bowl everyone will love
Meatless Monday meals, or any meal of the week, for that matter – never looked or tasted this good! Here’s the thing with Buddha or nourish bowls, they look really impressive but are, in fact, so simple to make. And the best part? They’re super healthy and packed with all the nutrients you need to create a complete, hearty meal.
The only secret to creating the perfect Buddha bowl? Balance! All you need is a few staples on-hand:
- A healthy wholegrain (such as quinoa, buckwheat, cous cous or brown rice)
- A few raw ingredients (such as herbs, avo, carrots, sweet peas, cucumber)
- A lean protein (If you’re a vegan, good options include hummus, chickpeas, tofu, beans or a protein substitute
- Dairy. Cheese works well in a Buddha bowl. My favourites include Ricotta, Danish feta and halloumi
For toppings you can add:
- Healthy sauces such as tahini, coconut oil, soy sauce, lemon juice, or
- A variety of nuts or seeds
- Gut-friendly foods rich in probiotics such as kimchi, sauerkraut, pickles, kefir
Now for my winning recipe! I just adapted it a little and added in some extra flavour with a convenient Knorr Vegetable Stock Pot. These stock pots are packed with herbs and spices, which just takes the quinoa to a whole new level.
- Coconut or olive oil for drizzling and frying
- 220g firm tofu (Woolworths tofu works well)
- 60g hummus
- 150ml white quinoa
- 1 Knorr Vegetable Stock Pot
- 500g butternut
- 100g kale
- 40ml hoisin sauce
- 30ml tapioca flour
For the crust mix
- 10ml sesame seeds
- 10ml black sesame seeds
- 30ml panko breadcrumbs
- Salt and pepper for seasoning
- Preheat your oven to 200°C. Prepare two baking trays and a saucepan. Add your quinoa to the saucepan with 500ml of water and a Knorr Vegetable Stock Pot and bring it to a boil on medium heat. Once boiling, reduce the heat and cook for about 20 to 25 minutes until the tails pop open and the quinoa is cooked. Drain on completion.
- In the meantime, cut your butternut on the round and then into half-moons. You can leave the peel on if you like, or take it off. Place on the baking tray, drizzle with oil, season and pop into the oven for 25-30 minutes.
- Let’s get messy! Cut your tofu into 2cm thick slabs. Ready your tapioca flour, hoisin sauce, and crust mix on separate plates. Cover your tofu in the tapioca flour, gently dust off the excess, dip it in your hoisin sauce, then cover with your crust mix and season.
- Add a generous glug of oil to a non-stick pan on a medium heat. When hot, add your tofu and fry for 3-4 minutes each side. Once crispy and golden, remove from the pan and place them on some paper towels to absorb the excess oil. Season with salt.
- When your butternut has about 10-12 minutes to go, season your kale. Pop it on a tray and onto the top shelf in your oven for about 8-10 minutes until crisp. Give the tray a shift every now and then, so the kale doesn’t burn.
- When your quinoa is cooked, remove from the heat, drain if necessary and set aside. Rinse and dry your kale and massage with some oil.
- Make up your own Buddha bowl and enjoy! The aim is to be creative and assemble everything on the plate the way you want to eat it. Make
- a bed of quinoa, smear in some hummus, tuck in the butternut half-moons and crispy kale, and finish with the sweet and crispy tofu.
TOP TIP: If your crust mix doesn’t want to stick, sprinkle some extra over and press it down gently with a spatula.ALSO SEE: My sweet or savoury baby marrow bread