Packing healthy meals takes some planning, but once you learn the basics, it’s a cinch to do. Here’s a simple tip to keep in mind when preparing good-for-you baon: It should be composed of 50 percent vegetables, 25 percent whole grains (like brown rice), and 25 percent healthy protein (like beans and tofu).
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Mixed Vegetable Bowl Recipe
This Buddha bowl is made up of lots of veggies and healthy grains and proteins.
Ingredients
Mixed Vegetable Bowl Ingredients
- 1 1/2 cups brown rice uncooked, or other grains like quinoa, millet, and adlai, rinsed and drained
- 3 300-gram blocks firm tofu sliced into 1/2-inch cubes
- 7 1/2 to 10 cups vegetables like lettuce, purple cabbage, carrots, bell peppers, baby radishes, cherry tomatoes, and cucumbers
- green onions chopped, to garnish
- 1/2 Cup muscovado sugar
- 1/2 Cup water
- 1/4 Cup mirin
- 1/4 Cup cane vinegar or apple cider vinegar
- 6 tablespoons Soy Sauce
- 4 teaspoons ginger minced
- 4 teaspoon cornstarch
- 4 cloves Garlic minced
Instructions
- Cook rice according to package directions. Cool to room temperature.
- Bring 2 liters of water to a boil over high heat. Add tofu and blanch for 5 minutes. Rinse, drain, and cool to room temperature.
- Make the sauce: Whisk all ingredients in a small saucepan over medium heat. Cook until thick and sauce coats the back of a spoon. Cool to room temperature. Portion sauce into 5 (¼- to ¹?³-cup) servings in small individual containers then store in the refrigerator.
- Wash and chop all vegetables.
- Assemble the Buddha Bowl in 5 separate containers: Place ¾ cup rice and ½ heaping cup tofu on the bottom of each container. Top with 1½ to 2 cups vegetables on one side. (Place dry vegetables like lettuce and carrots on top of wet vegetables like tomatoes and cucumbers.) Garnish with green onions and sesame seeds, if desired.
- Place a container of sauce in each pack. Store in the refrigerator.
- Before eating, drizzle sauce over ingredients and toss all components to combine.
Tried this recipe?Let us know how it was!
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