Golden Tofu Bowl with Smoky Tahini

HomeClinics & ProgramsELLICSR KitchenGolden Tofu Bowl with Smoky Tahini

Skill Level	Intermediate

Preparation Time	20 minutes	Total Time	30 minutes
Servings	4	Cost Per Serving	$2.47

3/4 cup	Whole Wheat Couscous
1 package	Extra-Firm Tofu, sliced into 1/2 inch pieces
2 cups	Kale or othe Dark Leafy Green. roughly chopped
2	Medium Golden Beets, peeled and grated
1/2 cup	Walnuts, crushed
1/2 cup	Cilantro, roughly chopped
To Taste	Sea Salt

Smoky Tahini Dressing

Combine ingredients for dressing together in a blender or use immersion blender to puree until smooth. Add more liquid if you desire a thinner dressing.
In a bowl cover couscous with ¾ cup of hot water, cover with plastic wrap or a tight lid and set aside for 5 minutes or until all liquid has been absorbed.
Press tofu slices gently with a paper towel to absorb excess moisture. Place onto a hot grill or saute pan and cook for 2 minutes per side or until you develop some golden brown colour.
Brush lightly with some of the dressing and cook another minute per side.
In you bowls, evenly portion some of the couscous, kale, and beets. Top with a couple slices of grilled tofu. Garnish with crushed walnuts and cilantro. Lightly pour some of the tahini dressing over top.

PDF of Golden Tofu Bowl with Smoky Tahini Dressing NFT

Variety is key. The key to a balanced, healthy and exciting vegetarian diet is variety. It may take some extra planning, but be sure to include as many types of vegetables and fruit, whole grains, nuts and seeds, and legumes, dried beans, split peas and lentils as you can.
Get enough. When you cut out or limit meat from your diet be sure to get enough protein, iron, zinc, omega-3, calcium, and vitamin D & B12. Here's a list of the plant based foods you can eat to get these nutrients:
To find a dietitian to help you plan a balanced vegetarian diet to meet your needs, visit Find a Dietitian on the Dietitians of Canada website.