Fall Grain Bowls Friday November 27th, 2020

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Fall Grain Bowls

A Nutrition Well original! This grain bowl is full of fall flavours and colours and is sure to be a weeknight favourite! The sweet potatoes and quinoa provide a good source of fibre and quinoa is also packed with protein! It contains all the essential amino acids and both are packed with vitamins and minerals. Carrots and broccoli also provide vitamins and minerals, tofu is an amazing source of plant-based protein and tahini and olive oil add a good source of healthy fats! Overall this meal is a nutritional powerhouse. This recipe can feed a hungry family of 4, be saved for lunch the next day or used as a meal prep for the week! Sriracha is optional but highly recommended! Feel free to substitute your favourite veggies as well!

Scale

Ingredients

  • 4 servings of quinoa
  • 1 sweet potato
  • 2 carrots
  • 1 head of broccoli
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • Salt and pepper
  • 1 package extra firm tofu
  • 12 tbsp maple syrup
  • 23 tbsp of olive oil
  • 1 tsp of sriracha (optional)
  • 1/3 cup tahini
  • Juice of 1 lemon
  • 1 tsp garlic powder
  • Salt and pepper to taste

Instructions

  1. Cut the tofu into small cubes and press with a heavy object for 15-20 minutes
  2. Preheat oven to 400 degrees
  3. Start by preparing your veggies and cutting into bite sized pieces, then toss with olive oil, salt and pepper and a little bit of garlic. 
  4. Roast for 45 minutes, flipping every 15 minutes
  5. Prepare the quinoa and follow the directions on the package, should cook for about 10-15 minutes so time it accordingly with the vegetables!
  6. Cook the tofu in a frying pan on medium heat with the olive oil, maple syrup and sriracha for around 10 minutes until all the liquid is absorbed and the edges of the tofu are crispy
  7. For the tahini sauce combine the tahini, lemon juice, garlic and salt and pepper to taste. Add a little bit of water to thin if needed
  8. To assemble your bowl start with the quinoa, then veggies, tofu and garnish with parsley and a drizzle of tahini sauce. 
  9. Makes 4 servings 

Nutrition

  • Serving Size: 4 servings
  • Calories: 430
  • Sugar: 14g
  • Sodium: 100mg
  • Fat: 18g
  • Saturated Fat: 2.5g
  • Trans Fat: 0g
  • Carbohydrates: 52g
  • Fiber: 8g
  • Protein: 18g
  • Cholesterol: 0mg

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