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
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:
- Preheat oven to 350F.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Line the marinated tofu cubes on the baking sheet evenly, leaving some space between each cube for it to bake properly.
- 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.
- 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.
- Enjoy the delicious flavorsome wholesome Buddha bowl!
