GETTING BACK ON TRACK
Rejuvenate your eating habits
If you aren’t a tofu fan, listen up. This just might be the recipe that turns it all around for you.
I toss extra firm tofu cubes in a lightly spicy (or not, your call) peanut sauce and then roast it until the edges are golden.
These slightly sweet, peanutty cubes sit atop a bowl filled with enough veggies to load up on an array of vitamins, including some makeshift zucchini and carrot noodle-like ribbons.
To make this a satisfying meal, I add brown rice, which is more filling than traditional rice noodles or “veggie noodles.”
I love the combo of cold veggies paired with warm rice and just-cooked tofu, but this dish works perfectly as a brown-bag option, served cold or at room temperature. Plus, tofu is incredibly wallet-friendly.
THAI PEANUT VEGGIE BOWLS
Serves: 4
2 tbsp (30 mL) peanut butter (smooth or chunky)
1 tbsp (15 mL) honey
2 tbsp (30 mL) lime juice, plus 1 additional tbsp (15 mL) 2 tbsp (30 mL) rice wine vinegar 1/4 cup (60 mL) reduced sodium soy sauce
1 tbsp (15 mL) olive oil pinch dried red pepper flakes (optional)
1-4 tbsp (15-60 mL) water, depending on texture
12-oz (340-g) block of organic extra firm tofu, blotted dry, cut into large cubes
4 cups (1 L) baby spinach
1 cup (250 mL) shredded red cabbage
2 medium zucchini
2 medium carrots, peeled
1/2 red pepper, cut into small sticks
1 1/3 cups (330 mL) cooked brown rice, warm
1 green onion, chopped
1/4 cup (60 mL) chopped fresh herbs: cilantro, mint, basil
(or mixed)
Salt and pepper, if needed
1. Preheat the oven to 400 F (205 C) and line a baking tray with parchment paper. In a medium bowl, place the peanut butter and honey and microwave long enough to soften, about 10 seconds. Whisk until smooth.
2. Add in the lime juice, vinegar, soy sauce, olive oil and red pepper flakes (if using) and whisk until smooth.
3. Add water, 1 tbsp (15 mL) at a time until a thick, but pourable sauce is created. Remove half of the sauce to a small bowl and set aside. Toss the tofu cubes in the remaining peanut sauce in the medium bowl until coated. Place on the parchment paper and bake until edges begin to caramelize, about 20 minutes, turning halfway through bake time.
4. Meanwhile make the zucchini and carrot ribbons by using a vegetable peeler to make as many long, wide strips as you can from each vegetable.
5. Layer in four individual bowls (or to-go containers if making brown bag lunches): spinach leaves, cabbage, red pepper, warm rice, carrot and zucchini ribbons, green onion and fresh herbs.
6. Top with hot peanut-roasted tofu. Add the final tablespoon (15 mL) of lime juice to the reserved peanut sauce and drizzle over the bowls and serve, adding salt and pepper if desired. Note: Chicken tenders or shrimp could be used instead of tofu; adjust the cook time accordingly. Or skip the roasting, and just top the bowl with pre-cooked chicken, shrimp or white beans.