A Meatless Monday fav
This bowl is so delicious and full of vitamins + minerals. It's also beautiful and rich in colors! Read below for the recipe and nutrition information!
Ingredients:
For the bowl:
1 tsp extra virgin olive oil
1/2 red bell pepper, sliced
1/4 red onion, sliced
1 cup cubed firm or extra-firm tofu (I don't usually press mine but you absolutely can! I just pat it dry before using)
2 cups kale, massaged with 1 Tbsp extra virgin olive oil
1 cup tri-color quinoa
1/2 avocado
For the Tahini dressing:
2 tbsp tahini (my favorite linked here!)
2 tbsp warm water
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp chili powder
Recipe:
In a large pan over medium heat, pan sear bell pepper, onion, and tofu in olive oil and desired seasonings. Sear for approximately 4 minutes per side, or until vegetables become translucent and slightly charred. Tofu should be golden brown on both sides.
For the dressing: Using a spoon, mix all ingredients together in a small bowl. Mix until well combined!
For the bowl: Place 1 cup of quinoa into a medium-sized bowl. Top with kale, bell pepper, red onion, tofu, avocado, and tahini dressing. Enjoy!
Nutrition:
This veggie-rich bowl contains components of all colors and food groups, giving it a huuuge array of vitamins & minerals!
Quinoa: quinoa is a whole grain, making it a heart-healthy, blood sugar-friendly, and fiber-filled energy source. Quinoa is also rich in folate, vitamin B6, vitamin E, copper, iron, zinc, manganese, magnesium, potassium, phosphorus, and plant-based PROTEIN! With anti-oxidative and anti-inflammatory properties, it truly does it all! (It's also gluten-free for my intolerant peeps!!)
Kale: kale is one of the most nutrient-dense veggies EVER! It provides high amounts of vitamin A, vitamin B6, vitamin C, vitamin K, folate, fiber, potassium, calcium, carotenoids, and manganese. This wide array of nutrients provides countless benefits to the body and mind. A superfood for sure!!
Red bell pepper: bell peppers are one of the highest foods in vitamin C! They also have heart-healthy antioxidants, lots of vitamin A, and fiber.
Red onion: red onions are full of sulfur compounds that protect the body from ulcers and various cancers. They also fight bacteria and contain quercetin, an anti-inflammatory antioxidant that protects against cancer, allergies, and heart disease.
Avocado: HEART HEALTHY FATS!! Avo contains lots of monounsaturated and polyunsaturated fats (MUFAs and PUFAs), which reduce cholesterol and triglycerides.
Tahini: tahini is a great source of phosphorus, manganese, vitamin B6, and vitamin B1. It's great for bone health and energy! It's also filled with healthy fats and has powerful anti-bacterial properties!
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