Student Life recipe: Tofu bowl

From March 8 – 14, a national no meat week is organized in the Netherlands (https://weekzondervlees.nl/). Do you eat meat every day or do you sometimes skip a day? You don’t have to eat meat to be healthy and eating no meat at all is better for the climate, the environment, and for the animals themselves!

Why not try this vegetarian recipe by our sports dietician Sandra Buijing this week? There’s no meat in it, but plenty of proteins and other high-value nutrients. By using ingredients such as tofu, peanut butter, and lots of vegetables, you will digest heaps of carbon hydrates, fibres, proteins, and healthy fats. Ideal for recuperating after an intensive day. Tip: It’s also a great lunch on an intensive day.

Recipe for two

Ingredients

  • 1 (large) sweet potato
  • 1 broccoli stalk
  • 2 large carrots / 1 winter carrot 
  • 1 piece of (sturdy) tofu ± 250 gram)
  • 120 grs. quinoa
  • 1 Tbsp. sesame oil
  • 1 Tbsp. ketjap manis (sweet soy sauce)
  • 1.5 Tbsp. soy sauce
  • 1 tsp. curry powder
  • 1 Tbsp. olive oil
  • 50 grs. peanut butter
  • 1 Tbsp. lime or lemon juice
  • 1 tsp. sambal
  • 4 Tbsp. water
  • Olive oil
  • Toppings of choice, such as: spring onions, sesame seeds, peanuts, fresh coriander
  • Pepper and salt to your taste

Preparations

  • Set the oven to 200º Celsius
  • Cut the sweet potato into small blocks, slice the carrots, and cut the broccoli into rosettes. Mix the sweet potato with olive oil and 1 Tbsp. of curry powder. Mix the broccoli and carrots with olive oil and pepper, and optionally a bit of salt (not too much, as the soy sauce already makes the dish quite salty).
  • Cut the block of tofu into two long, thinner slices. You’ll want to rid the tofu of as much fluid as you can. You can do this by placing it on kitchen paper and then put pressure on it with the bottom of an oven dish or pan. Dice the tofu and marinate it in a bowl with 1 Tbsp. soy sauce and 1 Tbsp. sesame oil.
  • Cover a baking tray with baking paper and spread out the sweet potato, carrots, broccoli, and marinated tofu. Bake it for 30 minutes at 200 degrees. After 15 minutes, turn over the ingredients once.
  • Cook the quinoa according to the instructions on the box.
  • To make the peanut sauce, mix the peanut butter, the lime/lemon juice, sambal, ketjap manis, ½ a Tbsp. soy sauce and water in a bowl. Stir vigorously to make it smooth. Add water to your own discretion. You can serve this sauce either warm or cold. To warm it, pour the mixture in a small saucepan and add 50 ml soy drink. Warm it on medium flame and stir the mixture. (Add more water, soy drink, or any other vegetable drink at your own discretion.)
  • Take a bowl or plate and serve the quinoa, and top it with the sweet potato, carrots, broccoli, and tofu, adding the peanut sauce last. Finish it off with a topping of choice, such as sesame seeds, coriander, or spring onions.

Enjoy!

Variations/options

  • This dish is also great with other vegetables, such as sweet peppers, courgette and/or green beans. It’s best to cook the green beans separately (so, not in the oven).
  • Instead of tofu, you may also use tempeh. And feel free to adapt the marinade to suit your own taste!
  • Instead of quinoa, you can also take unpolished rice.

Tips:

  • Don’t have an oven? Then cook the broccoli, carrots, and sweet potato and fry the tofu in a pan. It works just as well! If you like, you can fry the sweet potato for a short while, once it’s cooked, with some curry powder.
  • You can always adapt quantities as you see fit, as we don’t all need the same amount of energy. Feel free to use more quinoa, sweet potato, vegetables and/or tofu.
  • Buy 100% peanut butter, as it contains no additives.
  • In the biological supermarket I found Dutch quinoa. Is that cool or what? Normally, it is imported from South America, but now we can have home-grown quinoa.
  • Will you be buying sesame oil specially to make this recipe? It’s worth it! It comes in handy when making other Asian dishes. Try it for frying your wok vegetables or use it to marinate tofu or tempeh. You can even use it for massaging painful muscles, as it has a warming effect.
  • Tofu can be bought in a sturdy form, which can be easily cut and fried or, as in this recipe, baked in the oven. There is also a softer variation of tofu, called silken tofu, which lends itself more for use in desserts and at breakfast.
  • Is this recipe a bit too rich for lunch? You can make it lighter by using less peanut sauce. To still have enough sauce, you can dilute it with more water. Or you could use less sweet potato, or none at all.

Nutritional value (per person)

  • 748 kcal
  • 32,7 grs.  fat (of which 5,1 gr. saturated fat)
  • 36,4 grs. protein
  • 68,9 grs. carbon hydrates
  • 16 grs. fibres
  • High in: potassium, magnesium, iron, zinc, vitamins A, B1, C, and folic acid (B11)

About Sandra Buijing

Read an interview with Sandra Buijing here.

Previously published recipes (without meat)

Pompoenstoof
Easter recovery wrap