VEGAN MEAL IN A BOWL
Hearty comfort food
Hugh Forte, the photographer half of The Sprouted Kitchen blog, says this is his favourite bowl of the more than 70 in wife Sara Forte’s new book, The Sprouted Kitchen Bowl + Spoon.
“His other favourite food is cheeseburgers, so that’s enough for me,” writes Sara.
This recipe is vegan and glutenfree, but putting it in the same class as a cheeseburger is not so odd: it’s filling, immensely satisfying and offers a classic combination, in this case, warm grains, hot greens, spicy protein, cool creamy toppings and crunchy seeds.
It’s easy to make, but has lots of parts. You can, however, make the versatile dressing as much as two weeks in advance, the spicy seeds a couple of days ahead, and start marinating the tofu cubes a few hours ahead.
And don’t fuss about getting all the exact ingredients. I used the maple sugar I had on hand in place of muscovado sugar on the seeds, for example, and they turned out great.
HIPPIE BOWL
Makes: 4 generous servings Preparation time: about an hour For the tofu cubes: ■ 1/4 cup (60 mL) coconut sugar
■ 3 tbsp (45 mL) low-sodium soy sauce or tamari
■ 3 tbsp (45 mL) sambal oelek (chili paste)
■ 1 1/2 tbsp (22.5 mL) apple cider vinegar
■ 3 tbsp (45 mL) toasted sesame oil
■ Two 14-0z (400-g) packages extra-firm tofu
FOR THE SPICED SUNFLOWER SEEDS:
■ 3/4 cup (180 mL) raw sunflower seeds
■ 1/4 tsp (1 mL) sea salt
■ 1/4 tsp (1 mL) cayenne
■ 1 tbsp (15 mL) muscovado sugar
FOR THE BOWL:
■ 1 cup (250 mL) millet
■ 2 cups (500 mL) low-sodium vegetable broth
■ 2 tbsp (30 mL) extra-virgin olive oil or coconut oil
■ 3 cloves garlic, minced
■ 4 cups (1 L) stemmed, chopped kale
■ 4 cups (1 L/about 5 oz/142 g) baby spinach
■ Sea salt
■ Juice of half a lemon
■ 4 carrots, shaved into ribbons
■ 1 cup (250 mL) sprouts ( broc coli, pea or micro greens)
■ 2 avocados, peeled and quar tered Tahini Citrus Miso Dressing (recipe follows)
1. To make tofu cubes: In a shallow dish, whisk together the coconut sugar, soy sauce, sambal oelek, vinegar and sesame oil. Drain tofu and press between the layers of a folded dishtowel to absorb any excess liquid. Cut each block into 1-inch (2.5-cm) squares; toss them in the marinade and let soak for at least 30 minutes — a few hours is even better — flipping them halfway through. Preheat the oven to 475 F (245 C).
2. To make the spiced sunflower seeds: Heat a non-stick skillet over medium heat and toast the sunflower seeds until just fragrant, about 2 minutes. Add the salt, cayenne and sugar and toss them around until the sugar is hot enough to stick to the seeds, 8 to 10 minutes. Transfer to a piece of parchment and spread out in a single layer to cool.
3. To cook the millet: In a small pot over medium-low heat, add the millet and toast for a few minutes until you hear them start to pop. Add the broth, bring it a boil, turn it down to a simmer and cover and cook for 15 to 18 minutes, until millet is tender. Turn off the heat, remove the lid, fluff with a fork and stir in 1 tbsp (15 mL) of the oil. Cover again and let sit until ready to use.
4. To cook the tofu cubes: Spread the tofu on a rimmed baking sheet line with parchment; it’s OK if some of the marinade drips. Bake for 20 to 25 minutes, tossing halfway through, until the edges are browned.
5. To sauté the greens: Heat the remaining 1 tbsp (15 mL) of oil over medium heat in a large skillet. Add the garlic, and sauté until fragrant. Add the kale and spinach in batches with a pinch of salt and the lemon juice and sauté just until wilted, about 2 minutes.
6. To assemble the bowls: Add a portion of millet to each bowl. Top in quadrants: a scoop of tofu cubes beside the warm greens, the carrot ribbons next to the sprouts. Top with some avocado, a hearty sprinkle of spiced sunflower seeds and generous drizzle of the tahini dressing.
TAHINI CITRUS MISO DRESSING
This dressing can be made as much as two weeks in advance and kept covered in the fridge. It’s also great on kale salads, shredded or roast vegetables, and on falafels. Makes: about 1 cup (250 mL) Preparation time: about 10 minutes ■ 1/2 cup (125 mL) tahini
■ 2 tbsp (30 mL) white or yellow miso
■ 2 tbsp (30 mL) honey
■ 1 tbsp (15 mL) toasted sesame oil
■ 2 tsp (10 mL) Sriracha or hot sauce
■ 1 tbsp (15 mL) rice wine vinegar
■ Juice of 1 large orange (about 1/3 cup/80 mL)
■ Sea salt and freshly ground pepper Lemon juice, to taste
1. In a mixing bowl, whisk together the tahini, miso, honey, sesame oil and Sriracha to combine.
2. Whisk in the vinegar, orange juice, salt and pepper to taste. Thin with water or lemon juice, 1 tbsp (15 mL) at a time, if needed. Taste and adjust seasoning.