Rainbow Power Bowl with Turmeric Tofu and Adaptogenic Tahini Sauce - photo 1
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Rainbow Power Bowl with Turmeric Tofu and Adaptogenic Tahini Sauce

Vegan Pikantne Vegan dishes Main Dishes Salads 80 min Medium 6 wyświetleń ~38.73 PLN - (0)
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Description

Rainbow Power Bowl is a dish that fits into the philosophy of functional eating, where each ingredient is meant not only to taste good but also to support the body. It is a complete, balanced plant-based meal that provides protein, healthy fats, complex carbohydrates, and a wealth of vitamins and minerals. This dish embodies the idea of 'eating the rainbow' - the variety of colors on the plate guarantees a wide spectrum of antioxidants. The base is quinoa, a gluten-free pseudocereal rich in amino acids. The main source of protein is roasted tofu marinated in turmeric, known for its anti-inflammatory properties. Complementing this are roasted vegetables: sweet potatoes, rich in beta-carotene, as well as broccoli and bell peppers that provide vitamin C. The whole dish is brought together by a velvety, adaptogenic tahini sauce with the addition of ashwagandha, which helps the body cope with stress. This dish is perfect as a restorative meal after a workout, a nutritious lunch for work, or a light yet filling dinner.

Ingredients (16)

Servings:
2
  • Komosa ryżowa (quinoa) 100 g
  • Firm natural tofu 180 g
  • Sweet potato 250 g
  • Broccoli 250 g
  • Red bell pepper 1.1 szt.
  • Extra virgin olive oil 0.2 łyżek
  • Tahini (sesame paste) 60 g
  • Lemon juice 30 ml
  • Maple syrup 15 ml
  • Garlic 1 ząbek
  • 🌿 Przyprawy
  • Ground turmeric 0.8 łyżeczka
  • Sól himalajska 3 szczypty
  • Ground black pepper 2 szczypty
  • ✨ Opcjonalne
  • Ashwagandha powder 1 łyżeczka
  • Kimchi 50 g
  • Shelled hemp seeds 10 g
💰 Szacowany koszt dania: ~38.73 PLN (19.37 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Base: Quinoa

1

Start by preparing the quinoa. Pour 100g of quinoa into a fine sieve. Rinse it very thoroughly under cold running water for about 1-2 minutes, vigorously stirring with your hand. This step is crucial to remove saponins - a natural coating that gives quinoa a bitter taste.

Ingredients: Komosa ryżowa (quinoa)
Use a sieve with very fine mesh so that the small quinoa grains don't escape. You'll see that the water foams slightly at first - rinse until the water is completely clear.
2

Transfer the rinsed quinoa to a small pot. Pour in 200 ml of cold water (ratio 1:2) and add a pinch of salt. Bring to a boil over medium heat. Once the water starts boiling, reduce the heat to the minimum, cover the pot with a lid, and cook for about 15 minutes. After this time, remove the pot from the heat and, without removing the lid, let it sit for another 5 minutes to allow the quinoa to 'finish' cooking and absorb the remaining steam. Finally, gently fluff it with a fork.

Ingredients: Komosa ryżowa (quinoa), Sól himalajska
Do not stir the quinoa while cooking! This will allow it to cook evenly. The cooked quinoa should be fluffy, and each grain should have a visible white 'tail' (germ).

Baking Tofu and Vegetables

3

Preheat the oven to 200°C (fan). In the meantime, prepare the vegetables. Peel the sweet potato and cut it into cubes about 2 cm on each side. Divide the broccoli into smaller florets. Wash the bell pepper, remove the seeds, and cut it into strips or larger cubes. Place all the vegetables in a large bowl.

Ingredients: Sweet potato, Broccoli, Red bell pepper
Use a large, stable cutting board and a sharp chef's knife. Try to cut the vegetables into pieces of similar size so they roast evenly at the same time.
4

Prepare the tofu. Remove it from the packaging and thoroughly dry it with paper towels. You can also wrap it in several layers of a towel and press it with something heavy (e.g., a book) for 15 minutes to remove as much water as possible. Cut the drained tofu into 2 cm cubes. In a small bowl, mix 2 tablespoons of olive oil, 2 teaspoons of turmeric, a pinch of salt, and a pinch of pepper. Add the tofu cubes and gently mix to coat each one with the marinade.

Ingredients: Firm natural tofu, Extra virgin olive oil, Ground turmeric, Sól himalajska, Ground black pepper
Draining the tofu is the most important step to achieve crispiness! The drier the tofu, the better it will bake. You can use a special tofu press if you have one.
5

Add the remaining tablespoon of olive oil and a pinch of salt to the bowl with the vegetables. Mix thoroughly, preferably with your hands, so that the oil coats each piece. Line a large baking sheet with parchment paper. Spread the vegetables and marinated tofu in a single layer on it. Make sure the ingredients do not overlap too much - this will give them space to brown rather than steam.

Ingredients: Sweet potato, Broccoli, Red bell pepper, Firm natural tofu, Extra virgin olive oil, Sól himalajska
If you don't have a large enough baking tray, use two smaller ones. An overcrowded tray will cause the vegetables and tofu to steam instead of roast deliciously.
6

Place the tray in the preheated oven and bake for 25-30 minutes. Halfway through baking (after about 15 minutes), remove the tray and gently stir the vegetables and tofu with a spatula to ensure they brown evenly on all sides. Bake until the sweet potatoes are tender and the broccoli and tofu are slightly browned at the edges.

Every oven is different, so keep an eye on your vegetables. If they start to burn too quickly, reduce the temperature to 180°C. Check the doneness of the sweet potato by piercing it with a fork - it should go in easily.

Adaptogenic Tahini Sauce

7

While the vegetables and tofu are baking, prepare the sauce. In a small bowl or jar, place 60g of tahini paste, 30ml of freshly squeezed lemon juice, 15ml of maple syrup, 1 clove of garlic pressed through a garlic press, and (optional) 2 teaspoons of ashwagandha powder. Start mixing with a whisk or fork. Initially, the sauce will thicken a lot - this is normal. Gradually, adding about 50ml of cold water one tablespoon at a time, continue mixing until you achieve a smooth, creamy consistency resembling flowing honey. Season with a pinch of salt to taste.

Ingredients: Tahini (sesame paste), Lemon juice, Maple syrup, Garlic, Ashwagandha powder, Sól himalajska
Use a small jar with a lid - you can put all the ingredients in it, close it, and shake vigorously until the sauce becomes perfectly smooth. It's a quick and clean method! If the sauce is too thick, add more water, and if it's too thin - add more tahini.

Power Bowl Composition

8

It's time to assemble the dish. Prepare two deep bowls. Place a portion of cooked quinoa at the bottom of each. Then, arrange portions of roasted vegetables (sweet potatoes, broccoli, bell pepper) and turmeric tofu side by side, creating colorful sections. Top with a tablespoon of kimchi (optional) for a probiotic boost. Drizzle generously with the prepared tahini sauce. Finally, sprinkle everything with hemp seeds (optional) for added texture and healthy fats. Serve immediately while the vegetables and tofu are warm.

Ingredients: Komosa ryżowa (quinoa), Sweet potato, Broccoli, Red bell pepper, Firm natural tofu, Kimchi, Shelled hemp seeds
Assembling the bowl is a creative fun! Try to separate the individual ingredients so they look beautiful. You can serve the dressing in a separate small jug, so everyone can drizzle it over the dish to their liking.

Fun Fact

💡

The concept of 'eating the rainbow' is a simple dietary principle encouraging the consumption of fruits and vegetables in various colors. Each color corresponds to different phytonutrients and antioxidants - for example, red (lycopene), orange (beta-carotene), green (chlorophyll), and purple (anthocyanins). This variety provides the body with a full spectrum of protection against free radicals.

Best for

Zdrowy obiad Lunch do pracy (na wynos) Kolacja regeneracyjna po treningu Posiłek w stylu 'meal prep'

Tips

🍽️ Serving

The dish looks best in wide, but not too deep ceramic bowls. Before serving, you can drizzle a bit of sesame oil over the top and sprinkle with freshly chopped cilantro or parsley for added freshness. A wedge of lime served on the side allows for individual seasoning of the dish.

🥡 Storage

This dish is perfect for meal prep. Store the individual components separately in airtight containers in the fridge: cooked quinoa, roasted vegetables with tofu, and sauce. The ingredients will stay fresh for 3-4 days. Before serving, you can gently heat the quinoa and vegetables with tofu in the microwave or on a skillet, then assemble the bowl and drizzle with cold sauce.

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