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Quick & Easy Bowl Meal

Updated: Jul 21, 2023

Making plant-based meals does not have to be hard. You don't have to have a recipe for a "main dish" that takes a lot to time to shop for and prepare. It can be as easy as tossing together some frozen foods with a few other ingredients as shown in this cooking demonstration. The recipe, if you can call it that, is below the video.

Quick and Easy Meal in a Bowl

Serves 2

1 block extra firm tofu, cubed

1 tablespoon low-sodium soy sauce

freshly ground pepper to taste

1 10-ounce package frozen vegetables (any variety; I like a stir fry blend)

1/2 10-ounce package frozen spinach

1/2 cup chopped onion

3 large mushrooms, sliced

1 2-inch piece of ginger, minced

2 garlic cloves, minced

1 1-inch piece of fresh turmeric, minced (if no fresh, use 1/2 tsp ground turmeric)

1 cup frozen brown rice or quinoa, heated (if you can't find frozen, quinoa cooks in about 15 minutes; rice will take about 30 minutes)

a few leaves of basil or cilantro for garnish, optional

Preheat the broiler of your oven. Toss the tofu cubes with the soy sauce and pepper and spread out on a cookie sheet. Place a few inches under the broiler for 12 minutes.

Meanwhile, heat a large non-stick fry pan over medium heat (if no non-stick pan, add about 1/2 cup water in the pan to prevent sticking). Add the vegetables, about half the spinach, onion, and mushrooms and stir fry 5 minutes. Add the rest of the spinach and continue to stir fry 5 more minutes. Add the ginger, garlic, and turmeric and continue to stir fry 2 more minutes. Remove from the heat.

Divide the rice or quinoa between two deep bowls. Top each with half of the vegetable stir fry and some of the tofu cubes. Garnish with basil or cilantro.

Need deep bowls for bowl meals? I like these bowls.

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