Meatless Monday Recipe: Tahini Tofu Harvest Bowl

Happy Monday!

Here at Abigail Nutrition we are excited to announce the launch of the April edition of the 4-Week Meal Plan!

The 4-Week Meal Plan is designed to make healthy eating a no-brainer. If you struggle with knowing what to eat for each meal and how to cook healthy recipes, subscribe to the 4-Week Meal Plan! With your subscription you’ll have access to 30 days of breakfast, lunch, dinner, and snack inspiration, plus grocery lists and recipes to follow. Each month you’ll receive a new 4-Week Meal Plan with all-new recipes plus some favorites. You can check out some of the recipes in last week’s blog post, and catch one of our plant-based recipes below!

What does it mean to eat plant-based?

Plant-based meals prioritize plant sources of energy and protein, rather than an animal source. Most Americans consume an animal-based diet, which means the meal is centered around an animal protein. However, plant-based diets utilize plant sources of protein like beans, tofu, tempeh, chickpeas, nuts, and seeds.

There is evidence that a plant-based diet improves longevity and overall health. Plant foods contain fiber for reduced cholesterol and improved gut health and function, and are packed with nutritious vitamins and minerals to help our bodies function at their best. Plants also contain special plant nutrients called phytonutrients which play an additional role in improving health, like improving circulation, reducing cancer, and reducing inflammation.

While you don’t need to have a plant-based diet to reap all the benefits of plant foods, you can improve your overall health by increasing the amount of plant foods that you eat. Adding more whole plant foods to your meals and snacks goes a long way. You can also try eating some of your meals plant-based like on a Meatless Monday to increase your plant intake!

Here’s an easy plant-based recipe you can try. This recipe is also featured in the Abigail Nutrition 4-Week Meal Plan:

Tofu & Tahini Harvest Bowl

Ingredients:

1 cup cauliflower rice

1 cup diced sweet potato

1 cup halved brussels sprouts

¼ cup pumpkin seeds

1 block firm or extra-firm tofu, diced

¼ cup tahini

Juice of ½ lemon

Za’atar seasoning

Olive oil, salt & pepper

Instructions:

1. Preheat oven to 425 and line a baking sheet with foil. Drain the tofu, then place on a cutting board and press using a heavy object to remove excess liquid. Allow to sit for 10-15 minutes, then dice the tofu into even pieces and add to a large bowl. Dice sweet potato into even pieces to allow for even cooking and add to the bowl. Wash and halve the brussels sprouts, then add to the bowl with the sweet potato and tofu.

2. Season veggies and tofu with olive oil, salt and pepper. Then lay evenly on the baking sheet, making sure each piece touches the surface. Roast in the oven for 20 minutes, then remove. (Potatoes may need more time especially if they are diced large; leave tofu in for extra time if you like it crispier.)

3. While the veggies are cooking, add a drop of olive oil to a pan on medium-low heat and stir in cauliflower rice. Saute for 3-5 minutes or until the cauliflower rice is tender.

4. Add the cauliflower rice to your serving bowl. When the tofu, sweet potato and brussels sprouts are done, add them back to a large mixing bowl and season with za’atar before adding to your serving bowl.

5. Top your bowl with pumpkin seeds. Mix ¼ cup tahini with the juice of ½ lemon, and add a drop of water to thin the sauce. Drizzle on top of the harvest bowl and serve. 

Enjoy this recipe on your next Meatless Monday!

By Jessica Kaplan