I love food. And I especially love healthy & nutritious food that doesn’t include animal products. One example: The so called “vegan power bowl”. I know, a very ingenious name. What’s more important though is, that it is very easy to make and it gives you both vitamins and proteins. So, here’s the recipe.
I found this dish a few weeks ago when I watched Ischtar Isik’s latest vegan recipes video. As my family and I really liked it and the video is in German, I decided that this is the perfect opportunity to share another good recipe with the world. Also, because it’s just too much effort to watch the video over and over again every time I want to make the dish. So as I wrote it down anyway and made some slight changes to it, I thought I could as well just publish the recipe on my blog and hopefully give you some good foodgasms. Enough chitchatting… this is what you need (serves 4):
For the bowl
- 250 g brokkoli
- 200 g green peas
- 200 g tofu
- 200 g quinoa
- 1 can of kidney beans
- 2 capsicums / bell peppers
- any other ingredient you’d like to have, e.g. Avocado
For the sauce
- tomato paste
- soy sauce
- agave syrup
- tahini (sesame paste)
- lemon juice
Step by step
- Cut the tofu into cubes and chop the veggies for the bowl.
- Blend the tofu cubes with 1 tbsp of flour in a separate bowl.
- Prepare the sauce for the tofu: Blend 2 tbsp of tomato paste, 4 tbsp of soy sauce, 1 clove of garlic and 2 tbsp of agave syrup
- Prepare the sauce for the bowl: Blend 3 tbsp of tahini, 0,5 tbsp of lemon juice, 2 tbsp of soy sauce, 0,5 tbsp of agave syrup and 1 tbsp of tomato paste
- Rinse the quinoa under hot water to remove the bitter substances, then boil as stated on the packaging.
- Steam the brokkoli, bell pepper and peas for 8-10 minutes (al dente).
- In the meanwhile fry the tofu in a pan (I used sesame oil) and add the tofu sauce. Fry for 5-8 mins.
- Heat up the kidney beans (e..g in the microwave).
- When ready, put all ingredients into a bowl and add the bowl sauce on top.
Serve & enjoy your meal!
All in all I really like this recipe – it’s easy to make and gives me good nutritional values. You can also vary the ingredients. Use bulgur or couscous instead of quinoa or try tomato and cucumber. Everything’s possible here! Have fun cooking…