VegMedLife

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Simple Bowl: Tofu Avocado with Veggies on Brown Rice

“Good food is very often, even most often, simple food”

-Anthony Bourdain

Simple bowls are great because of their ease in prep, customization, and variety. A great framework for creating a bowl includes:

  1. Whole grains: brown rice, quinoa, whole-wheat couscous, or whole-wheat bread
  2. Healthy fats: avocado, extra-virgin olive oil, roasted nuts, hummus, seeds, or vegan dressings (check to label for ingredients)
  3. Proteins: black beans, chickpeas, tofu, tempeh, cannellini beans, kidney beans, and more
  4. Vegetables: broccoli, cauliflower, bell pepper, onion, zuccini, tomato, green beans, roasted brussel sprouts, carrots, eggplant, other favorites.
  5. Herbs and spices: salt, pepper, paprika, cayenne pepper, chili powder, cumin, turmeric, oregano, dill, basil, thyme, parsley, other favorites.

The room for culinary creativity is endless. The Tofu Avocado Bowl is a great example of a simple, flavorful, and nutrition-packed dish. Customize as needed and have fun.

Ingredients:

  • Firm tofu – 1/3 block cut into 1-inch cubes
  • Brown rice – 1/2 cup cooked
  • Avocado – 1/2 cut in cubes
  • Broccoli – 1/2 cup
  • Cauliflower – 1/2 cup
  • Soy sauce, low sodium – 2 tablespoons
  • Oil – enough to cover bottom on medium to large frying pan
  • Seasonings: garlic powder (sprinkle to taste), Nori seasoning

Instructions:

  1. Cook the brown rice as indicated by package. Rice cookers and instant pots are often most successful, but boiling on the stove or microwave options work well too.
  2. Heat the oil in the pan over medium heat, then add the tofu. Cook for 2-4 minutes a side, stirring and checking for golden brown color regularly.
  3. While the tofu is cooking, add broccoli, cauliflower, and a splash of water to a microwave-safe bowl. Microwave for 3-4 minutes (this will steam and soften the vegetables).
  4. Add the vegetables and a sprinkle of garlic powder to the pan. Reduce the heat to low and add the brown rice and soy sauce. Mix thoroughly.
  5. Add the avocado and turn off the heat. Mix and allow the avocado to soften. Add Nori seasoning and any other desired seasonings, and add to a bowl. Serve and enjoy.
Katherine Anderson

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