Nourishing, nutrient-rich food not only provides us with bountiful energy, these bowls are also grounding, easy to digest, and jam-packed with essential nutrients. Not just a delicious meal, packed with flavours, but also an amazing way to include nutrients, proteins, and veggies all in one big bowl of delight. 

The colours and variety of textures and flavours in one bowl, this meal is also excellent for practicing mindful eating. Take a moment to savour each bite and experience how it tastes, or how it feels to chew the varying textures.

Nutrition

Quinoa and tofu provide us with a ‘complete’ source of protein, providing all nine essential amino acids we need for growth, cellular repair and immune system support. Quinoa provides essential minerals (folate, magnesium, zinc, and iron.) It’s also rich in fiber and protein, whilst the tofu and chickpeas provide 20-25g of protein per serving. Sweet potatoes are easy to digest promoting a healthy gut, and are high in fiber and antioxidants  – they are also a perfect seasonal food to enjoy in autumn. 

We hope you enjoy these as much as we enjoy taking care of you on retreat!! 

Ingredients:

Makes 2 servings

Use organic ingredients and high-quality oils where possible. 

• Firm tofu: Approx. 8 oz
• 1 x Sweet Potato (peeled and chopped)
• 1 x Onion (chopped)
• 4 Garlic cloves (finely chopped)
• 1 teaspoon garlic powder
• 1 tbsp vegetable oil
• 1 cup Chickpeas (drain and rinse if canned)
• 1/2 tsp sea salt & black pepper
• 1 tsp Chilli powder 
• 1 tsp Garlic powder 
• 1 1/2 cups Quinoa
• 1 Cup Kale / Leafy greens, or spinach 
• 1/4 cup grated carrots
• 1 avocado, diced 
• Fresh squeezed Lemon juice from 1 lemon

Tofu Marinade

• 1 Tbsp Olive oil 
• 1 Tbsp hot sauce (choose your favorite brand)
• 1 Tbsp Sesame oil 
• 1/2 teaspoon Sea Salt
• 1 teaspoon Paprika 

Substitutions

The quinoa can be replaced with brown rice depending on your preferences or what you have available. Nutrient-rich kale is full of Vitamin C, but you can easily replace this with steamed broccoli for a different choice of flavour or texture.  You can also experiment with your choice of dressing. Try miso, or simply squeeze a lemon for a zesty bite.

Preparation

1. Marinade: Use a small bowl to add sesame oil, vegetable oil, your favourite hot sauce, paprika, and sea salt. Whisk to mix well. 
2. Cube the tofu. Place the tofu with the marinade in a container and let marinate for half an hour.
3.  Cook quinoa (as directed on package; 1 part quinoa to 2 parts water; boil for 15 mins and cover to steam)
4. Preheat oven to 200ºC.
5. Use a baking sheet to place sweet potato and onions,  garlic, and add a drizzle of oil. Add salt and pepper to season, bake for 25 minutes.
6. In a small bowl mix the chickpeas, chili powder, & garlic powder with salt and pepper.
7. In a baking dish or sheet pan cook the chickpeas on medium heat for approximately 10 mins or until crispy.
8. Take the tofu and fry in a pan  (approx 8-10 mins each side on medium heat). Then slice or break however you prefer for your bowl.
9. Assemble the bowls; first spoon the prepared quinoa into a large bowl. Next, add the tofu; sweet potatoes, garlic, and onion. Next, add the kale and chickpeas to the bowl. Finally, add freshly grated carrot and chopped avocado. Drizzle with freshly squeezed lemon juice over the top. 
10. Finally, sit down, relax and enjoy!!