Grain Goodness Bowl

21 40 553
Ingredients Minutes Calories
Prep Cook Servings
25 min 15 min 10
Grain Goodness Bowl
Health Highlights

Ingredients


1 1/2 cup Quinoa, uncooked
3 cup Water
1/2 tbsp Olive Oil, Extra Virgin
1/2 tbsp Sesame oil
2 cup Tofu, regular, firm (diced into 1.5cm cubes)
1 cup whole Almonds, raw (chopped)
1/2 cup hulled Sunflower seeds
1/2 cup Pumpkin seeds (pepitas)
2 tbsp Chia seeds
2 clove(s) Garlic (minced, dressing)
1/2 cup Nutritional yeast (dressing)
1/3 cup Soy sauce, tamari (dressing)
1/3 cup Water (dressing)
1/3 cup Apple cider vinegar (dressing)
1/2 cup Olive Oil, Extra Virgin (dressing)
2 tbsp Tahini (dressing)
2 cup Spinach (chopped)
1 beet(s) Beets, raw (peeled and grated)
3 medium Carrots (peeled and grated)
2 avocado(s) Avocado (diced)
2 medium Tomato (diced)

Instructions


  1. In a medium-sized pot add the quinoa and 3 cups of water. Bring to a boil, then lower the heat and simmer for 15 minutes, or until all of the water is absorbed.
  2. Heat olive oil and sesame oil in a large pan over medium heat. Drain tofu and cut into 1.5cm cubes. Sauté tofu for roughly 10 minutes or until golden on all sides, then remove from pan and set aside.
  3. You can enjoy the almonds and seeds raw, or you can toast them by placing the almonds, sunflower seeds, pumpkin seeds, and chia seeds in a dry pan and toasting them on high heat until golden. They will toast really quickly so stay with the pan and give it a shake every few seconds. Set aside to cool.
  4. To prepare the dressing, place the garlic in the food processor and pulse until minced. Then, add the nutritional yeast, water, soy sauce, apple cider vinegar, olive oil, and tahini. Pulse until smooth.

To assemble the grain bowl:

  1. Place a layer of warm quinoa at the bottom of a bowl. 
  2. Top with spinach, grated beet and carrots, avocado, and tomato. 
  3. Add the tofu
  4. Sprinkle on the nuts and seeds
  5. Finish with a drizzle of the dressing

Nutrition Facts

Per Portion

Calories 553
Calories from fat 342
Calories from saturated fat 45
Total Fat 38 g
Saturated Fat 5 g
Trans Fat 0.0 g
Polyunsaturated Fat 10.6 g
Monounsaturated Fat 20.6 g
Cholesterol 0
Sodium 599 mg
Potassium 993 mg
Total Carbohydrate 36 g
Dietary Fiber 12.0 g
Sugars 3.5 g
Protein 22.9 g

Dietary servings

Per Portion


Grain 1.3
Meat Alternative 1.3
Vegetables 1.2

Energy sources


Pygal22%435.0231107588959126.6441678975796862%366.1236837197646281.645890534351817%336.47864061740216118.8031905032056822%62%17%CarbohydratesFatProtein
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