Rainbow Bowl
This is my idea of a quick, easy, balanced vegan meal. It contains whole grain carbohydrates, a serve of plant protein (100g/3.5oz firm tofu) and loads of fresh vegetables. It's packed with ALA omega-3 fatty acids (from the flaxseed oil in the tahini dressing), vitamin E (in avocado) and antioxidants and dietary fibre from all the vegetables. Firm tofu is a great source of calcium if it's set with calcium salts (look for E509 or E516 in the ingredients list), as is unhulled tahini (100mg/1 tablespoon). Enjoy! From Lucy's food journal.
Serves 1 | Prep time: 20 mins | Cooking time: 10 mins
INGREDIENTS
- 1 serve of cooked brown rice
- 1 tsp black sesame seeds
- Raw vegetables of choice (e.g.: carrot, red cabbage, beetroot, cucumber, avocado, red capsicum, spring onion, snowpea shoots)
- 100g/3.5oz firm tofu or tempeh, steamed
- steamed vegetables of choice (e.g.: purple & green cauliflower, green beans, baby corn)
Tahini Dressing
- 1 Tbsp (20ml) unhulled tahini (you can use hulled tahini if you prefer a milder tasting tahini)
- juice of 1/2 a lemon
- 1/2 tsp (2.5ml) sesame oil
- 1 tsp (5ml) flaxseed oil
- a pinch of salt
- 1 1/2 Tbsp (30ml/1oz) water
METHOD
- To build your bowl, start with some cooked grain (I’ve chosen brown rice), sprinkle with sesame seeds (I used black).
- Top with raw vegetables (I used sliced carrot, red cabbage, beetroot, cucumber, avocado, red capsicum, spring onion, snowpea shoots).
- Steam 100g/3.5oz firm tofu or tempeh along with any vegetables that you prefer cooked (I steamed the purple and green cauliflower, green beans and baby corn). I used a bamboo steamer perched above a wok-full of boiling water.
- Prepare the tahini dressing by mixing all the ingredients together, then place on the side. Enjoy!
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DinnerSaladsGluten FreeWFPB
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