Tofu & Greens Bowl

An equally aesthetic and delicious plant-based lunch!

Read below for the recipe and nutrition information!

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Recipe Information:

• Makes 1 serving

• Total time: 20 minutes

Ingredients:

• 1 cup steamed brown rice

• 1 cup shelled edamame (pre-cooked/steamed!)

• 1/4 block of tofu, sliced and chopped into squares

• 1/4 cucumber, chopped, raw

• 1/4 zucchini, sliced (+ 2 tsp soy sauce & 2 tsp sesame oil)

• 1/2 avocado, sliced

• Sprinkle of sesame seeds

• Drizzle of soy sauce

Recipe:

For the tofu:

1. In a small pan over medium-high heat, pour a small amount of olive oil to coat the pan.

2. Add tofu to pan and toss around to fully coat each slice in olive oil.

3. Allow tofu to sit for 3-4 minutes, until golden brown on one side. Use tongs to flip each tofu slice. Allow to sit for 2-3 minutes longer, until golden brown. Remove from heat.

For the zucchini:

1. In a medium pan over medium-high heat, pour 2 tsp sesame oil to coat the pan.

2. Lay zucchini slices in a single layer into the pan, tossing to coat both sides in sesame oil.

3. Allow zucchini to sit for ~4 minutes, until one side begins to brown. Use tongs to flip each slice over. Allow to sit for 3-4 minutes longer, until the other side begins to brown.

4. Switch to low heat and pour 2 tsp soy sauce evenly over zucchini slices. Use the tongs to flip the zucchini, fully coating each slice in the soy sauce. Allow to cook, while stirring with the tongs, for about 2 minutes. Remove from heat.

For the bowl:

1. In a small to medium bowl, lay 1 cup of steamed brown rice down as the base.

2. Add cooked edamame and cooked tofu on top of brown rice.

3. Layer cucumber, zucchini, and avocado on top of the bowl.

4. Top with a sprinkle of sesame seeds and a drizzle of soy sauce. Enjoy!

Check out a video of this recipe!

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Nutrition:

• Brown rice: WHOLE GRAINSSS!! Eating at least 3 servings of whole grains per day has SO many health benefits, including lowering your risk for Type 2 Diabetes, lowering cholesterol, and lowering triglycerides. Whole grains also give your body energy and help with blood glucose control. They're overall essential for a healthy diet!

• Cucumber: cucumbers are packed with vitamin K, which is essential for blood clotting and bone health! They're also a great source of fiber, vitamin C, vitamin B, copper, phosphorus, potassium, magnesium, and water for hydration!

• Zucchini: zucchini is rich in many nutrients and plant compounds! It's high in vitamin A, vitamin C, lutein, manganese, zeaxanthin, and beta-carotene, which support eye health and vision! They're also great for the immune system. Zucchini is high in heart healthy carotenoids, antioxidants, fiber, and potassium, as well. **Fun fact: zucchini is botanically classified as a fruit!

• Avocado: HEART HEALTHY FATS!! Avocado contains lots of monounsaturated and polyunsaturated fats (MUFAs and PUFAs), which reduce cholesterol and triglycerides.