Eating healthy doesn’t have to be complicated. Enter the veggie bowl – a versatile and quick solution that packs nutrition, flavor, and convenience into one bowl.
Benefits of Veggie Bowls
Veggie bowls are an excellent choice if you’re following a plant-based diet because they offer several health benefits and a variety of choices for ingredients. They’re nutrient-packed and boost your daily vegetable intake.
Rich in fiber, vitamins, and minerals, veggie bowls support digestive health, provide essential nutrients, and can aid in weight management. The combination of whole grains, legumes (like tofu or beans), and a variety of colorful vegetables contributes to a well-rounded diet that may lower the risk of type 2 diabetes and cardiovascular diseases.
Additionally, the simplicity of preparing veggie bowls makes them ideal for maintaining a healthy eating routine, even on busy days.
Read more about making veggie bowls in my article, A Guide to Making Veggie Bowls.
Asian Veggie Bowl Ingredients
- Brown Rice: Begin with 1 cup of uncooked brown rice. It provides a hearty base.
- Tofu: Cut the tofu into cubes to yield 4 cups. Bake them in the oven with a splash of low-sodium tamari and a sprinkle of cornstarch.
- Vegetables:
- Cucumbers: Slice 2 whole cucumbers thinly.
- Tomatoes: Cut grape tomatoes in half for a fresh, juicy burst.
- Spinach: Use 4 cups of fresh spinach.
- Carrots: Julienne or shave carrots for a sweet crunch.
- Broccoli Sprouts: Top with broccoli sprouts for their unique flavor and health benefits.
- Asian Dressing:
- Mix 1/4 cup of peanut butter (smooth or crunchy without added sugar or oil) with 1/3 cup of low-sodium tamari (or substitute low-sodium soy sauce or coconut aminos). Add 2 tablespoons of rice vinegar, 1 teaspoon of chili garlic sauce (or less if you prefer a milder flavor), 1 tablespoon of maple syrup, and 1 tablespoon of minced ginger for a bold and tasty dressing.
Why Veggie Bowls Work Well
Try this Asian Veggie Bowl to see how easy and delicious plant-based eating can be. It’s a wholesome, satisfying meal perfect for any day of the week!
I’d love to hear your feedback in the comments below for this Asian Grain & Greens Bowl! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
Asian Veggie Bowl
Ingredients
- 1 cup brown rice uncooked
- 4 cups firm tofu drained (about 1 1/2 containers)
- 2 tbsp cornstarch
- 2 tbls low-sodium tamari (soy sauce or coconut aminos)
- 1 large cucumber thinnly sliced
- 1 + 1/2 cups grapes tomatoes cut in half
- 4 cups lightly packed fresh spinach or mixed greens roughly chopped
- 1 large carrots peeled and shaved
- 1 medium avocado sliced
Asian Dressing:
- 1/4 cup natural peanut butter (smooth or crunchy, no added sugar or oil)
- 1/3 cup low-sodium tamari (soy sauce or coconut aminos)
- 2 tbls rice vinegar
- 1 tsp chili garlic sauce (reduce or increse depending on how much heat you like)
- 1 tbls maple syrup
- 1 tbls fresh ginger peeled and minced
- 2 tbls sesame seeds (black or white)
Instructions
- Cook brown rice according to package directions.
- Preheat oven to 400°F. Place parchment paper on 2 baking sheets.
- Drain and press the tofu for several minutes to remove excess moisture. Cut it into cubes. Add the tofu and low-sodium tamari to a bowl and gently toss. Then sprinkle in the cornstarch and toss again. Place the tofu evenly on the baking sheet and bake for 20-30 minutes or until lightly browned, flipping halfway through.
- While the tofu is cooking, thinly slice the cucumbers, cut the tomatoes, wash and drain the spinach, shave or julienne the carrots, and slice the avocado.
Dressing:
- Whisk the dressing ingredients until smooth. It makes a little more than 1/2 cup.
- Refrigerate the dressing in an airtight container for up to two weeks.
Assemble:
- In a large bowl, add a base of 3/4 cup of cooked brown rice to one side of each bowl.
- Place the tofu, cucumber, tomato, spinach, carrot, and avocado around the bowl. Top with broccoli sprouts if desired.
- Top each bowl with dressing and sprinkle with sesame seeds.
- Eat layer by layer or mix together.
Notes
Nutrition
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