I’ve packed it This Vegetarian Tofu Power Bowl is a flavourful meal that is perfect for breakfast, lunch, or dinner because it’s topped with a fried egg! I swapped rice for nutty millet in this dish to add some extra nutrition and flavour. This bowl is packed with veggies and drizzled with a creamy mouthwatering anti-inflammatory dressing.
Grab the full recipe, nutritional benefits, and list of my favourite bowl recipes below!
Vegetarian Tofu Power Bowl Recipe
Vegetarian | Gluten-free | Dairy-free
Serves: 3 | Hands-on time: 15 Minutes | Cook time: 42 Minutes | Total time: 35 Minutes
- 1 cup millet
- 2 cups water
- 2 tbsp coconut oil
- 1/2 block extra firm tofu (175g)
- 2 cups spinach, chopped
- 2 cup carrots, grated
- 1 green onion, sliced
- 3 tbsp sesame seeds
- 3 eggs
- ¼ tsp pepper
- 1 garlic clove, minced
- 1 tbsp ginger, minced
- 1/4 cup nutritional yeast flakes
- 1/2 cup water
- 1/4 cup apple cider vinegar
- 3 tbsp tamari
- 2 tbsp tahini
- Toast millet in a dry pot over medium heat for 4 minutes. Add water, bring to a boil then lower the heat and simmer for 15 minutes. Remove from heat and let sit covered for 10 minutes.
- Heat half of the oil in a large pan over medium heat. Drain tofu and cut into 1.5 cm cubes. Sauté tofu for 20 minutes or until golden on all sides, remove from the pan and set aside.
- Blend together the dressing ingredients.
- Fry an egg by adding half of the coconut oil to a pan and heat to medium heat. Break the egg into the pan and cook until the whites are set which takes about 3 minutes. If you like over-easy eggs, flip and cook for an additional 30 seconds.
- To assemble, place millet, veggies, tofu, and seeds in a bowl. Top with the dressing, a fried egg and sprinkle with green onions, sesame seeds and pepper.
PER SERVING: CALORIES: 773, FAT: 39 g, SAT. FAT: 13 g, CARBS: 74 g, FIBER: 23 g, SUGARS: 5 g, PROTEIN: 42 g, SODIUM: 1,261 mg, CHOLESTEROL: 164 mg
Health Benefits of Millet
If you’re new to millet, prepare for a delightful health revelation! Millet is a tiny ancient grain that holds a significant place in African cuisine, with an impressive history spanning over 8,000 years. Despite being relegated to birdseed status in North America, millet brings a plethora of health perks to the table:
- Millet boasts a substantial dose of manganese and phosphorus, both crucial for maintaining robust bone health.
- This grain takes the crown for heart health. Packed with magnesium, it actively helps lower high blood pressure, contributing to cardiovascular well-being.
- Millet is your gut’s best friend, thanks to its insoluble fibre content. It keeps things moving smoothly, preventing constipation and aiding in gallstone prevention.
- For those seeking gluten-free alternatives, millet shines. It’s hypoallergenic, possesses potent anti-inflammatory properties, and leaves an alkaline footprint in the body, promoting overall balance.
Health Benefits of Tofu & Soy
Soy, a dietary gem with deep roots in Asian cuisine, has long been making its mark in Western cultures, especially among those embracing plant-based lifestyles. It offers a TON of health perks which is why I wanted to include it in this Vegetarian Tofu Power Bowl Recipe!
- Soy’s prowess includes reducing cholesterol and triglyceride levels, potentially warding off heart disease. It also may lower blood pressure and risk of diabetes.
- Phytic acid, saponins, lignans, and isoflavones (aka compounds found in soy) offer diverse health benefits, from battling oxidation to thwarting cancer and promoting heart health. Studies hint at links between soy and reduced risks of breast and prostate cancer.
- Ladies, soy might be your BFF during menopause. It can help ease hot flashes and promote bone health.
- Soy brings a whole buffet of nutrients to the table. It’s packed with unsaturated fats, B vitamins, fibre, iron, calcium, zinc, and bioactive compounds.
- If you’re seeking plant-based protein, soy’s got your back. Its protein quality rivals that of animal sources and this Vegetarian Tofu Power Bowl has 11g of protein per serving from tofu alone!
NOTE: Soybeans are one of the most prominently farmed Genetically Modified Organisms (GMO) in the US. Soybeans are genetically modified to be able to withstand pesticides, so farmers can douse their fields in pesticides to kill the weeds without killing the soy plant. To be on the safe side I always opt for organic soy products including tofu whenever possible.
Anti-inflammatory Cooking Class and Lunch & Learn
These days I’m all about lowering inflammation in the body. It is one of the reasons I love this Vegetarian Tofu Power Bowl, it’s gluten-free and dairy-free too – two of my biggest inflammatory triggers. I’m so committed to lowering inflammation that I based this month’s Lunch & Learn AND a Cooking Class around it!
During this month’s How Nutrition Can Tame Inflammation Lunch & Learn, I’ll help your team identify the subtle cues the body sends to tell them it’s inflamed, empowering them with knowledge. But it’s not just about pinpointing the issue; it’s about finding solutions.
I’ll shed light on a variety of anti-inflammatory foods – nourishment that not only delights their taste buds but also calms the body’s inflammatory responses. Equally essential, we’ll explore foods that might trigger inflammation, enabling them to make informed choices for a healthier, inflammation-free life.
In my Anti-Inflammatory Eats Cooking Class, we’ll take these insights and create mouthwatering dishes. Together we’ll craft a delightful Tuscan White Bean Salad brimming with vibrant flavours and wholesome goodness. And to sweeten the deal, we’ll prepare delectable Carrot Turmeric Muffins, a treat as nourishing as it is delicious. Get ready to explore these fantastic ingredients that soothe inflammation while elevating your culinary skills!
Want to help your team kick inflammation to the curb this fall? Email me at email@example.com for more details, or check out my Corporate Wellness page for more info on how you can book your team for virtual or in-person sessions today!
Fall Favourites Recipe Roundup – Bowl Edition
Here I’ve gathered all of my favourite bowl-style recipes to bring you a cozy and comforting recipe roundup for the nights you just want to dig in. The beauty of bowls is that they’re an easy, nourishing way to use up bits of leftover produce. I love these bowl recipes for the whole family because I can easily customize them to suit everyone’s unique tastes. Finally, bowls are the ultimate staying-in-dinner-and-a-movie dish. They usually only require one utensil and are the perfect way to eat dinner on the couch if that’s your thing! Mix it up (literally) with these yummy bowl recipes!
Kicking off our bowl recipe roundup is this delicious Baba Ganoush Quinoa Bowl! I crowned this protein-rich dish with one of my beloved dipping sauces, baba ganoush. While it shares some similarities with hummus, my first culinary crush, it stands out with its eggplant base and complete absence of legumes (perfect for paleo enthusiasts).
When you’re in search of a satisfying meal that aligns with a vegan and gluten-free lifestyle, you’ve come to the right place. The crisp raw veggies bring a refreshing crunch, while the nuts, seeds, and crispy tofu add a delightful protein element, and the vegan creamy dressing takes it all to the next level. Get creative with this recipe by experimenting with different veggies, grains, nuts, and seeds based on what you have on hand. This incredible grain bowl will not only leave you feeling fully content but also brimming with energy.
I know this recipe is a salad, but I styled it like a bowl and that’s what counts right? This Sleep-Supporting Salad is an ideal choice for those cozy autumn evenings when you’re too tired to cook and just can’t wait to jump into bed. I’ve packed it with simple, nutrient-packed ingredients, designed to soothe your mind and enhance sleep quality. Featuring avocado, walnuts, and olive oil, this salad delivers a wealth of omega-3 fatty acids, essential for promoting deep, restful, and rejuvenating sleep.