Tofu Sunshine Bowl with Miso Dressing
This bowl is such a welcome change to our usual dinner routine, whether we're in a mid summer melt-down, or feeling the mid-winter blues. I eat with my eyes and I love all the colours of this dish, which makes me think of sunshine! With all that colour comes loads of nutritients too - antioxidants such as vitamin C, beta carotene, and vitamin E; magnesium, iron, and zinc; monounsaturated fats; fibre; whole carbohydrates, and protein.
This is a great way to experiment with tofu if you're new to it. I love tofu because it is such an inexpensive and versatile protein that is quick and easy. But also because tofu is made from soybeans which are a high quality, plant based protein source containing all essential amino acids. If you're not into tofu, by all means substitute it for a chicken breast or shrimp.
But really, the best part of this dish is the miso dressing! Seriously. For those unfamiliar with miso, it is a fermented soybean paste similar to soy sauce but in solid form. It is a little less salty and creamier than soy sauce.
I hope you enjoy this dish as much as I do!
1/2 tbsp extra virgin olive oil
1/2 tsp sesame oil
1 package extra firm tofu
4 cups cooked brown rice (I use instant whole grain brown rice to save time)
2 medium-sized raw beets, peeled and grated raw (using either a cheese grater or a food processor)
3 large carrots, peeled and grated raw (same as the beets)
4 cups raw spinach
1 avocado, sliced into quarters
1/2 cup almonds, shaved or chopped
1/4 cup water
1/4 cup rice vinegar
1 tbsp miso paste
1 tbsp tahini paste (sesame seed paste)
2 large cloves garlic, minced
1/2 cup extra virgin olive oil
1. Prepare the dressing ahead of time and set aside in the fridge (I use a mini blender or food processor for a smooth consistency)
2. Cut the tofu in half width-wise to get two thinner halves. Then wrap each half in paper towel and pat dry. Cut into ~1 inch cubes and saute in a pan with the olive and sesame oils until lightly browned
3. Put each ingredient (including the hot rice and cooked tofu) into separate dishes and sort into an assembly line (starting with rice)
4. Add the rice to the bottom of the bowl and move through the food line, adding each ingredient to your bowl as you go
5. Top with a few tablespoons of miso dressing and enjoy!
Submitted by Brooke Bulloch, RD