This Everyday Balanced Bowl with Tahini Herb Sauce is just what you need to stay strong, energized, and healthy during the holiday season, or any day really! It’s the perfect ratio of carbs, protein, and healthy fat as it consists of brown rice, baked tofu, and avocado. Throw in some greens like broccoli, asparagus, or steamed kale. Then, add a drizzle of tahini sauce made with fresh herbs like parsley and dill. Supercharge this bowl even more and top it off with nuts and seeds for some crunch and extra omegas. Not only is this little bowl a powerhouse nutritionally, it’s also FLAVORFUL AND DOWNRIGHT DELICIOUS!
How to Make this Everyday Balanced Bowl
- Start by cooking your rice according to package
- Drain and press your tofu for 15-20 minutes. I like to wrap mine in a towel and then place a heavy, weighted (3-5 pounds) object on top.
- Slice tofu into rectangles. Aim for 9-12 equal sized pieces
- Mix the marinade by combining the olive oil, tamari or soy sauce, Sriracha, and cajun seasoning. Place tofu pieces in marinade and let sit for at least 15 minutes
- Place tofu on greased baking sheet and bake at 400°F for 40 minutes, flipping halfway through
- Steam your broccoli
- Slice avocado
- Assemble bowls by starting with a base of rice then adding baked tofu, broccoli, and avocado. Top with crushed nuts of choice (I used pistachios) and hemp hearts. Serve with a side of tahini herb sauce!
Tahini Herb Sauce
Blend the tahini, water, garlic clove, parsley, dill, green onions, lemon juice, and sea salt until creamy. If you’d like a spicier version, add a jalapeño.
Some recipes call for chives but I had green onions so that’s what I threw in there and it was delicious. I’ve also seen mint and cilantro as other herbs to add. I think many variations would work so add whatever you think sounds good!
Why is this a Powerhouse Bowl?
- Brown rice is a good source of folate, riboflavin, potassium, and calcium. It’s exceptionally high in manganese and contains antioxidants that help protect the body from oxidative stress. The fiber found in brown rice helps lower cholesterol and promotes fullness.
- Tofu is good source of complete protein, meaning it has a well balanced amino acid profile.
- Avocados are incredibly nutritious. They’re very high in potassium (an important mineral that most people don’t get enough of) which can help lower blood pressure.
- Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber, and antioxidants.
- Pistachios are bursting with the fiber, minerals, and unsaturated fat that can help keep your blood sugar, blood pressure, and cholesterol in check.
- Hemp hearts are a great source of protein and omega’s.
For More Delicious Tofu Bowls, Try These Recipes:
Juicy Mango and Sweet Chili Tofu Bowl
Easy Tofu Bowl with Ginger-Tahini Sauce
Jerk Tofu Bowl with Fried Plantains
Everyday Balanced Bowl with Tahini Herb Sauce
Ingredients
Marinated Tofu
- 14 Ounces Firm or Extra Firm Tofu
- 2 tablespoon Olive Oil
- 2 tablespoon Tamari Or Reduced-Sodium Soy Sauce
- 1 tablespoon Maple Syrup
- 1 tablespoon Sriracha
- 1 teaspoon Cajun Seasoning
Tahini Herb Sauce
- ¼ Cup Tahini
- ½ Cup Water
- ½ Cup Parsley
- ¼ Cup Dill
- 2 Green Onions
- 2 Garlic Cloves
- 1 tablespoon Lemon Juice
- ½ teaspoon Sea Salt
- 1 Jalapeño, Optional
Bowl
- 4 Cups Brown Rice Cooked
- 1 Avocado Sliced
- 4 Cups Broccoli Steamed
- ¼ Cup Pistachios Chopped
- 4 teaspoon Hemp Hearts
Instructions
- Press tofu for 15 minutes to release excess water. I wrap mine in a towel and then place a weighted object on top.
- Preheat oven to 400°F
- While tofu is pressing, prepare marinade by mixing all other ingredients together in a shallow dish
- Slice tofu into 9 -12 rectangles and transfer to dish with marinade. Let sit for at least 15 minutes
- Arrange tofu rectangles on a greased baking sheet and transfer to over. Cook for 40 minutes, flipping halfway through. If you have leftover marinade, brush tofu pieces quickly when flipping
- While tofu is baking, make tahini herb sauce by combining all ingredients in a small blender and blending until creamy
- Assemble bowls starting with a base of brown rice. Add baked tofu, steamed broccoli, sliced avocado, nuts, and seeds. Serve with a side of tahini herb sauce!
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