Vegan nourish bowl
Looking for a nutritious and vibrant vegan meal that's quick to prepare and packed with flavour?
This Vegan Nourish Bowl is a wholesome delight, featuring roasted pumpkin, crispy tofu, and fresh veggies on top of a bed of quinoa or brown rice. Perfect for a balanced lunch or dinner, it delivers at least four serves of vegetables, fuelling your day with plant-based goodness.
Serves: 2
Ingredients
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300g firm tofu, cut into 1cm pieces
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1 cup pumpkin, diced
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1 bunch or 150g broccolini, chopped
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1 cup edamame beans, tinned or frozen
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1 cup cherry tomatoes, halved
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Half an avocado, diced or smashed
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Hommus, to serve
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Steamed quinoa or brown rice, to serve
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Half tablespoon olive oil
Method
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Heat oven to 180⁰C. Add the diced pumpkin to an oven tray and a drizzle of oil and seasoning of your choice, eg chives, pepper or paprika. Bake for 10 minutes. Add the broccolini and bake for another 5-10 minutes.
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Heat oil in a frying pan over medium-high heat. Pan fry the tofu until the outside is slightly browned.
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If cooking rice or quinoa, prepare this now. Or use microwave rice pouches for convenience.
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Prepare the remaining vegetables. If using edamame beans from frozen, cook these in the microwave with a dash of water in the bowl. Heat in one-minute intervals until warmed. Chop the tomatoes and avocado.
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Divide steamed rice or quinoa between bowls. Arrange all of the elements of the dish on top of the rice. Add a dollop of hummus to serve. Enjoy!
Notes
- Choose the ‘heart smart’ extra-lean mince if you can afford this. It’s lower in saturated fat which can contribute to blood cholesterol levels. Other mince meats can be substituted if desired e.g. turkey, pork, lamb.
- Salt-reduced tomato soup is the best choice, as high sodium intake can contribute to high blood pressure, and places extra load on our kidneys.
- Additional veggies can be added to this dish, for extra bulk and added fibre, such as grated carrot or zucchini, diced mushrooms, frozen peas. Or try canned lentils. If adding more veggies, you may want to reserve more pineapple juice to ensure enough liquid for cooking the vegetables well.