您在這裡

Tofu, Lentil, and Quinoa Bowl

By Dharam Atma Kaur

This recipe looks complicated, but actually it is a nutritious bowl of warm quinoa, lentils, tofu, yams, and greens, topped with a small salad. You may wish to prepare some of these ingredients ahead of time, and then when you are ready to eat, put it all together for a healthy, satisfying and beautiful meal.

Serves 2

Ingredients:

Quinoa: 1 cup quinoa

Lentils: 1 cup French lentils, 1 small onion, 1 bay leaf, 1/2 tsp cumin, ½ tsp chili flakes

Tofu: 1 package firm tofu, coconut spray, 1 tablespoons olive oil, 1/2 - 1 tablespoon nutritional yeast, 1 tablespoon Braggs Aminos, 1/2 teaspoon Braggs 24 Herb Seasoning

Yams: 2 medium yams, 2 tablespoons olive or coconut oil melted, 2 teaspoons pure maple syrup, sea salt

Rainbow chard or curly kale 

Topping: avocado slices, grape tomatoes, celery, cucumber - your choice

Dressing: garlic, tahini, lemon juice, salt and pepper, maple syrup

dollop of hummus - optional

Instructions:

Cook the well rinsed quinoa in 2 cups purified water.

Soak lentils overnight or first thing in the morning. Sauté the onion and add to lentils and cook with bay leaf, cumin, pinch of chili flakes and salt to taste. 

Saute 1 package firm tofu (drained and pressed), sliced in half lengthwise and then horizontal slices. Sauté in cast iron skillet with coconut spray until both sides are golden. Marinade: 1 Tbsp olive oil, 1/2 – 1 Tbsp nutritional yeast, 1 Tbsp Bragg Aminos, 1/2 tsp Bragg’s 24 herb seasoning. Mix the tofu well into the Marinade and allow it to soak up all the flavor.  Bake at 400 degrees for the last 10 minutes,

Drizzle any leftover marinade over the cooked Quinoa.

Cut the yams into quarters and then into 2 x 1" chunks. Mix with 2 Tbsp melted coconut oil or olive oil, 2 teaspoons pure maple syrup, sea salt. Bake at 400 degrees for 30 - 40 minutes.

Steam chard or kale.

Slice or chop toppings.

Make dressing: blend 1 - 2 cloves garlic, 1/4 cup tahini, 3 - 4 tablespoons lemon juice, 1 tsp maple syrup, pinch of salt and pepper, hot water to thin. Taste and adjust seasonings. 

To serve: place quinoa and lentils in bowl and then add the roasted yams, tofu, and steamed rainbow chard or curly kale. Add toppings and dressing, and/or a dollop of hummus.

Dharam Atma spent many summers working at Summer Solstice and Women’s Camp retreats in New Mexico. She even ran the Women’s Camp kitchen for a couple of summers to pay for her Teacher Training in 2001. After college, she managed several different health food stores, where she studied kinesiology, reiki, and taught Kundalini Yoga. She lives in Salt Lake City, Utah, and is an accomplished vegetarian cook.