The Monk
Transform your mealtime with "The Monk," a vibrant Buddha bowl recipe brimming with wholesome flavors and nourishing ingredients. This plant-based dish starts with a hearty base of fluffy brown rice, topped with crispy sesame-infused tofu, sautéed broccoli, carrots, and spinach for a medley of textures and colors. The star of the dish is the creamy miso-tahini dressing, a perfectly balanced blend of umami-rich white miso paste, nutty tahini, and a touch of sweet maple syrup. Garnished with sesame seeds and fresh green onion, "The Monk" offers a harmony of flavors that’s as satisfying as it is healthy. Ready in under 45 minutes, this easy vegetarian recipe is perfect for weeknight dinners or meal prep, promising a deliciously balanced bowl of plant-based goodness.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 8 oz firm tofu
- 2 tbsp sesame oil
- 2 cups broccoli florets
- 1 carrot, julienned
- 2 cups baby spinach
- 2 tbsp white miso paste
- 2 tbsp tahini
- 1 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp maple syrup
- 2 tbsp water (for dressing)
- 1 tsp sesame seeds
- 1 green onion, finely sliced
Instructions
Rinse the brown rice under cold water and add it to a saucepan with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes, or until the water is absorbed and the rice is tender.
While the rice cooks, press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top for 10 minutes. Then cut the tofu into 1-inch cubes.
Heat 1 tablespoon of sesame oil in a skillet over medium heat. Add the tofu cubes and cook for 3-4 minutes on each side, until golden and crisp. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of sesame oil. Add the broccoli florets and sauté for 5 minutes until tender-crisp. Add the julienned carrot and baby spinach, and cook for another 2 minutes, until the spinach is wilted. Remove from heat.
In a small bowl, whisk together the white miso paste, tahini, soy sauce, rice vinegar, maple syrup, and 2 tablespoons of water until smooth to create the dressing.
To assemble the bowl, divide the cooked brown rice between two serving bowls. Top each bowl with sautéed vegetables, crispy tofu, and a drizzle of miso-tahini dressing.
Garnish with sesame seeds and finely sliced green onion. Serve immediately and enjoy this nourishing, balanced meal!
Nutrition Facts
Calories |
591 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 937 mg | 41% | |
| Total Carbohydrate | 44.7 g | 16% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 6.9 g | ||
| Protein | 30.3 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2061 mg | 159% | |
| Iron | 5362.8 mg | 29794% | |
| Potassium | 552 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
