Nut-Free, Vegetarian
SERVES 4
PREP TIME: 15 MINUTES / COOK TIME: 40 MINUTES
Farro is a high-fiber, nutrient-dense, health-promoting base for this energy bowl. A whole grain, farro is actually a type of wheat. It has a hearty, nutty texture and flavor and is packed full of protein, fiber, magnesium, zinc, and B vitamins. The tofu powers up this energy bowl with antioxidants and protein, and it’s topped off with a variety of health-promoting, flavorful vegetables.
1 cup whole-wheat farro
3 cups water
1 teaspoon salt, divided
1 (14-ounce) package firm or extra-firm tofu, drained and pressed
1 tablespoon sesame oil
Juice of 1 small lime
1 tablespoon low-sodium soy sauce
1 ripe avocado, pitted and peeled
⅔ cup nonfat plain Greek yogurt or nondairy yogurt
¼ cup extra-virgin olive oil
Juice of 1 lemon
1 garlic clove
1 teaspoon coconut oil
1½
cups shredded cabbage
1 cup broccoli sprouts or other sprouts or microgreens
2 cups cherry tomatoes, halved
½ cup pumpkin seeds, chopped
Bioactive ingredients:
whole-wheat farro, tofu, soy sauce, avocado, yogurt, olive oil, lemon, garlic, cabbage, broccoli sprouts, tomato, pumpkin seed
1.
In a medium saucepan, combine the farro, water, and ½ teaspoon of salt. Bring to a boil.
2.
Reduce the heat to low. Cover the saucepan, and simmer, stirring occasionally, for 30 to 40 minutes, or until the farro is tender. Remove from the heat. Drain.
3.
Meanwhile, cut the tofu crosswise into ½-inch-thick slabs and then cut it again diagonally to create 2 triangles.
4.
In a medium bowl, combine the tofu pieces, sesame oil, lime juice, and soy sauce. Let marinate while you make the dressing.
5.
Put the avocado, yogurt, olive oil, lemon juice, garlic, and remaining ½ teaspoon of salt in a blender or food processor. Pulse until well blended. Add water, 1 tablespoon at a time, for a total of about 3 tablespoons, or until the dressing is pourable.
6.
In a large skillet, heat the coconut oil over medium-high heat.
7.
Add the tofu in a single layer, and cook undisturbed for about 3 minutes, or until golden brown.
8.
Turn the tofu pieces over, and cook for about 3 minutes, or until browned on the second side. Remove from the heat.
9.
Place ¼ to ⅓ cup of the cooked farro in one half of each bowl.
10.
Fill the other half of each bowl with the cabbage.
11.
Top with the sprouts, tomatoes, and tofu.
12.
Drizzle the dressing over the top.
13.
Garnish with the pumpkin seeds.
Per Serving:
Calories: 664; Total fat: 41g; Saturated fat: 8g; Protein: 24g; Total carbohydrates: 59g; Fiber: 16g; Sugar: 9g; Cholesterol: 5g
VARIATION:
Consider other whole grains to replace the farro, including quinoa, buckwheat, spelt berries, or sorghum if desired. You could add nuts, such as ¼ cup chopped walnuts, almonds, or hazelnuts, in addition to or instead of the pumpkin seeds.