Wholesome Buddha Bowl with Quinoa and Tofu

The holiday season here in America is over and so now I am trying to get back to eating healthier food. Healthy food does not mean cutting out on tasty food but instead eat food with more nutritional value that can help me stay fit. So lately I cut down on the intake of white rice and white pasta and replaced with quinoa, brown rice, ancient grains and whole wheat pastas, millets and whole wheat flours and off course ton of veggies. So in my quest of eating more wholesome food, I have started preparing various different nutritious Buddha bowls. They are perfect for either lunch or dinner and keep us fuller longer. 

What is Buddha bowl?

There are different versions of the story but according to one of them, Buddha bowl literally came from Buddha's bowl that he carried with him while on his journey to enlightenment. He would gather the vegetarian food in a bowl that the villagers offered to him and eat it at the end of the day. This vegetarian dish is served in a large bowl or a plate with high rims. It can have various elements of well balanced meal ranging from grains like quinoa or rice, protein such as Tofu, beans or paneer, vegetables of choice either steamed, roasted or raw and fruits of choice, etc. 

My family loves Buddha bowl especially when I add some Tofu or paneer to it. 

How to press Tofu?

Tofu is one difficult ingredient that is tricky for many people to handle. Also, not everyone is a fan of the texture of the Tofu. But you can say that I have been blessed in that respect as my family just like to eat tofu in any shape or form I prepare it. With that being said, we all love the crispy baked/air-fried tofu the most! In order to get the delicious crispy tofu, follow these steps:

1. Get firm or extra firm tofu from the store. 

2. Press it using Tofu-press for about 20 minutes. Alternatively, place Tofu block in a flat bottom strainer and press it with heavy weight plate on it for at least an hour. You can press Tofu beforehand to save some time on the day of preparing Buddha bowl.

  

3. Sprinkle your choice of spices and oil and bake the cubed tofu in the oven.

      

Roasted Veggies 

For this recipe I have used beetroots, baby carrots and bell pepper but you can use any vegetables of your choice, such as broccoli, sweet potatoes, cauliflower or mushrooms.

Beans

Beans are actually optional if adding protein like tofu in your bowl. But I love to have different textures in my bowl, so I added pinto beans. You can also use chickpeas or kidney beans. 

Grains

I have used quinoa in the recipe, but you can use any variation of rice, couscous or even mix of ancient grains as per your preference. 

Fresh salad and fruits

I had cherry tomatoes on hand but cucumber, cabbage or avocadoes could be used instead.  Also, feel free to include or exclude fresh fruit in the bowl. But they will definitely add some flavor to your dish. 

Wholesome Buddha Bowl with Quinoa and Tofu

Prep time - 30 minutes

Cook time - 35-40 minutes

Yields - 3 to 4 servings

Ingredients

For Cilantro lime quinoa:

1 Cup dried Quinoa rinsed and washed

1 1/2 Cup Water 

2-3 Tsp freshly squeezed Lemon juice

Handful of Cilantro rinsed and chopped

1/2 Tsp Olive oil

Salt to taste

For Pinto beans with Spinach:

1 Can Pinto beans - 16 oz rinsed and washed

1 Cup Baby spinach rinsed

1 Tsp Olive oil

1/4 Tsp Black pepper powder

1/4 Tsp Cumin powder

Salt to taste

For Roasted Veggies:

1 Cup Beets peeled and cubed

1 Cup Colorful bell peppers washed and diced

1 Tbsp Olive oil 

1/4 Tsp Black pepper powder

1/4 Tsp Cumin powder

Salt to taste

For Tofu + marinade:

1 Block of Extra Firm Tofu - 16 oz pressed and cubed

1 Tbsp toasted Sesame oil

2 Tsp Soy sauce

1 Tsp Siracha sauce (add more for spicier taste)

1 Tsp Maple syrup

Fresh fruits and veggies:

1/2 Cup fresh Cherry tomatoes rinsed 

2-3 Fresh Orange cubed or Fresh fruits of your choice 

Instructions:

1. Preheat oven to 350F.
2. In a medium bowl, add all the ingredients for marinade and combine well. Now add cubed tofu to the bowl and coat them evenly in marinade. Let the tofu marinate until we work on the remaining elements of the bowl.
3. Now line the baking tray with foil and place all the veggies - beets, carrots and bell peppers on the baking tray. Drizzle olive oil and sprinkle black pepper powder, salt and cumin powder on the veggies. Mix well and roast in the oven for 15-17 minutes. 
4. While the veggies are roasting, let's prepare Cilantro Lime Quinoa. Take quinoa in a bowl and wash them well, until the water runs clean. Now add quinoa, water, salt and olive oil to the Instant pot to cook them for 1 minute on manual high pressure and let the pressure release naturally.  
• Alternatively, you can cook quinoa in a big pot on the gas stove. Boil 5-6 cups of water, add quinoa and cook them for about 10-12 minutes. Drain any excess water and place quinoa back in the pot. 
5. Add chopped cilantro and lemon juice to quinoa and mix everything well. Taste check quinoa to adjust salt as needed and transfer Cilantro lime quinoa to a bowl. 
6. Rinse clean the inner pot and place it back in the IP. Turn on the sauté mode and heat up olive oil. Add pinto beans and baby spinach to the pot along with the black pepper powder, cumin powder and salt. Mix everything well. 
7. Cook until baby spinach leaves are wilted. Be sure to stir the beans and baby spinach frequently to avoid any burning at the bottom of the pot. Transfer everything to a separate bowl. 
8. When the roasted veggies are ready, transfer them to a bowl and replace the foil if needed. Do not turn off the oven at this point as we will need to bake tofu in it. 
9. Line the marinated tofu cubes on the baking sheet evenly, leaving some space between each cube for it to bake properly. 
10. Place the marinated tofu tray in the oven and bake at 350F for 15 minutes. Remove the crispy baked tofu cubes from the oven when done. 
11. Arrange all the elements - cilantro lime quinoa, crispy baked tofu, roasted veggies, pinto beans, fresh cherry tomatoes and orange cubes - of the Buddha bowl in a plate or in a bowl. Sprinkle some sesame seeds on top and drizzle some of the remaining tofu marinate liquid or hot sauce to add more flavors. 
12. Enjoy the delicious flavorsome wholesome Buddha bowl! 

Thai Red Curry

Hi foodies, its time for another delicious flavorful recipe! Today, I am going to share a very easy-to-prepare recipe for the Thai Red Curry. 

I am fond of Asian cuisines including Thai, mostly because the preparations are distinct in flavor! They are rich in texture and have complex flavors that suits perfectly for my foodie palate as I am all about flavors and spices. What attracts me more to Thai curries is the ease of adding versatile veggies along with protein. It makes a complete meal when combined with white, brown or fried rice. 

The base gravy for Thai red curry is prepared using Coconut milk. It makes the curry rich and creamy.  Consuming Coconut milk in moderation could provide some great health benefits as they are high in mineral and vitamins including calcium, potassium, magnesium and iron. 

The other important ingredient in this curry is Tofu. According to some sources, Tofu was originally called "Okabe" until early 1400s. It didn't come to western world until around mid 1900s. In fact I wasn't even aware of this protein rich alternative to meat until early 2000s. Since we are making vegetarian version of the curry, I highly recommend to add protein in the form of Tofu. Apart from providing high contents of protein, this substitute of meat is low in calories and is an excellent source for calcium and iron. Additionally, it contains all essential amino acids, magnesium, zinc and Vitamin B-1. Tofu has zero cholesterol in it and may also help reduce LDL (bad cholesterol) in our bodies. I would suggest you try to include Tofu if you are able to find it in the nearby grocery store.

One more key ingredient in this recipe is the rainbow of vegetables. As I mentioned earlier, the recipe is so flexible that you can add versatile vegetables of your liking. The more vegetables the merrier the curry. Needless to say that vegetables have abundance of nutrients, you can take your pick! Apart from being low on fats and calories, mostly all the vegetables are high in dietary fibers and are loaded with minerals and vitamins. You could experiment with different vegetables each time you make this delicious warm curry! 

So let me bring to all of you, my version of Thai red curry loaded with vegetables and tofu.

Tips (Additional notes) - 

• Any assortment of vegetables can be used for this curry. Here is a list of some popular vegetables for this curry - broccoli, yellow squash, zucchini, bamboo shoots, cauliflower, etc.   
• It is absolutely okay to use store bought red curry paste, as sometimes it is difficult to find all the ingredients needed to prepare it at home. I use store bought vegetarian curry paste free of shrimp or fish oil. Be sure to check the ingredients before buying any store brands. 
• Try to use full fat or premium coconut milk to add richness to the curry.
• You can use dry basil if fresh sweet basil is not available.
• Tofu is optional, I like using firm or extra firm. You can also saute them in a pan before adding to the curry. 
• If you are omitting tofu then you  may want to add more vegetables to the curry.
• Simply increase coconut milk and water quantity if you like more gravy.

Ingredients -

Serves 4

Prepare time - 10 minutes 

Cook time - 25-30 minutes 

1/2 Green bell pepper 
1 Carrot     
6-8 Mushrooms 

4-5 Baby corn 

10-12 String beans
Handful of Sweet basil leaves 

            

1 Can Coconut milk (Preferably full fat/premium)

1/2 Block Tofu (Optional - Preferably firm or extra firm)
2 Tbsp Red curry paste 
1 1/2 Tbsp Oil
2 Tsp Soy sauce
1 Tbsp Lemon juice/ 1 Tsp Vinegar
1 Tbsp Peanut butter (Optional) 
1 Tbsp Honey/ Sugar
1/2 Cup Water

1 Tsp Sriracha (optional)
Salt to taste

                                          

Instructions - 

Evenly slice all the vegetables including carrot, bell pepper, string beans, baby corns and mushrooms. I sliced them about 1/3" thick. This is important to ensure veggies are cooked evenly. 

                                          

Heat up oil in a wok or a pan, and add all the sliced vegetables except mushrooms. 

Saute the veggies for about a minute or until the veggies are slightly cooked. Then add mushrooms and saute for another 2-3 minutes. We want the veggies to remain crunchy and not become soft or overcooked.

Now add salt, soy sauce, red curry paste, peanut butter and honey/sugar to the vegetables. Mix the spices and sauce well without breaking the sliced vegetables. 

Add coconut milk and water to the veggies. Keep the flame on low and let the curry simmer for 2-3 minutes, until bubbles start forming and oil begins to separate.

Add lemon juice or vinegar to the curry. Cover the pan and let the vegetables soak all the flavors for about a minute.

Simmer on a medium flame for 3-5 minutes, stirring occasionally, until the desired consistency of the curry is achieved and the vegetables have softened to your liking.  

Finally, add sliced tofu and roughly chopped sweet basil leaves. Gently mix the tofu in the curry. Simmer for one more minute.

Turn off the flame, transfer the curry to a bowl, and garnish with sweet basil leaves.

                                     

Serve this warm comforting curry in a plate with either white, brown or fried rice. You can also sprinkle some red chili flakes or add some sriracha for a little more punch.