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Janelle Carss

Golden Glow Tofu Bowl

My Golden Glow Tofu Bowl is overflowing with South Asian-inspired flavours and spices, and packs a ton of delicious plant-based protein in every serving!
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Canadian, Indian
Calories: 680
Ingredients Method Video Notes

Ingredients
  

Golden Spiced Lentil-Quinoa
  • 1 cup quinoa, rinsed
  • ½ cup yellow lentils aka moong dal
  • 3 cups water or veggie broth
  • ½ tsp ground turmeric
  • ¼ tsp ground cardamom
  • ⅛ tsp ground cayenne
Indian-style Cabbage
  • 6 cups thinly sliced cabbage (about half a large head)
  • 2 cups shredded carrots (about 4 carrots)
  • 1½ tbsp neutral oil or olive oil*
  • 1 tbsp cumin seeds
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 tsp salt
  • black pepper to taste
Curried Tofu & Chickpeas
  • 1 13-oz block extra firm tofu, cubed
  • 2 cups canned chickpeas, drained and rinsed and patted dry (about 1 can, depending on size)
  • 2 tbsp low-sodium soy sauce or tamari if gluten-free
  • ¼ cup nutritional yeast
  • ½ tbsp garam masala
  • ½ tbsp curry powder
Cilantro Yogurt Sauce
  • 1 cup vegan plain yogurt or sour cream
  • 3 tbsp hemp seeds
  • 2 tbsp lime juice (about 1 lime)
  • ½ tsp ground cumin
  • ¼ cup chopped cilantro (or other herb like parsley or mint)

Method
 

  1. Make the Golden Spiced Lentil-Quinoa: combine the quinoa, lentils, spices and water in a small pot on the stove, cover and bring to a gentle boil. Turn the heat to low and simmer for 22 to 25 minutes until the grains are fluffy and fully absorbed.
  2. Prepare the Indian-style Cabbage: Preheat oven to 400°F and lightly oil a large baking sheet. On to the pan add the chopped cabbage, shredded carrots, spices and oil and toss gently to combine. Arrange in an even layer and set aside for a few minutes.
  3. Prepare the Curried Tofu & Chickpeas: Grab another large baking sheet and add the cubed tofu, rinsed and drained chickpeas (that have been patted dry), plus soy sauce, nutritional yeast and spices and gently toss to combine. Arrange in an even layer.
  4. Place both the trays of cabbage and tofu in the oven; roast the cabbage for 35 to 40 minutes, or until golden brown and reduced by about 40%, and roast the tofu for 40 to 45 minutes until golden brown and lightly crisped on the edges. Make sure to toss both halfway through cooking time to ensure even browning.
  5. Prepare the Cilantro Yogurt Sauce: While things are cooking, combine all yogurt sauce ingredients in a small mixing bowl until smooth and uniform. Add a few tbsp of water until desired runny consistency is achieved. Chill in the fridge until the rest of the components have finished cooking.
  6. Once everything is done, divide evenly between bowls some of the lentil quinoa, roasted cabbage, curried tofu and chickpeas and a drizzle of the yogurt sauce. Serve hot with a garnish of extra chopped cilantro and enjoy!

Video

Notes

Macros per serving (serves 4):
  • Calories: 680
  • Protein: 41g
  • Carbs: 70g
  • Fat: 28g
Note on oil: If you wish to make the roasted cabbage oil-free, sub the oil for 1 or so tbsp of soy sauce or tamari, and omit the salt.