Today I have a mix and match vegan bowl for you guys. This is a very versatile dish. All it entails is cooking your favourite healthy packed vegetables, grains, pulses and protein. Prepare them and place them in a beautiful artsy fartsy manner in a bowl to make it look like you’ve made an effort. Easy peasy. Below is a recipe I have recently been doing but feel free to make it your own and share your beautiful variations.
Nutritional Information (per 1 serving)
1 tin of Beans – I used Pinto
1 Head of broccoli
2 Small sweet potatoes
1 large carrot or 2 medium if you prefer
Rice of your choosing
1tbsp Olive Oil
2tbsp Soy Sauce
Salt & Pepper
Method (serves 2 with leftovers)
Prepare the tofu – I would recommend marinating the tofu for a few hours before hand but I forgot on this occasion so it had a total of 30 minutes in the fridge before cooking. The marinade I used was just some soy sauce, olive oil and turmeric. You can use what you want. Once marinated slap it straight in the frying pan to cook with all the sauce and add the mushrooms.
If using fresh rice it should be one of the first things to prep and start cooking aside from marinating the tofu. I cheated on this day and used a mixed express rice.
Next, drain and rinse your beans and mix them in with the rice. Do this later on if waiting for the rice to cook. Then chop your mushrooms and set aside, these will be cooked when you cook the tofu.
Sort the rest of your veg. I used green beans and broccoli today. Rinse all your veg thoroughly. I didn’t trim the beans but I did chop the broccoli into small pieces. I boiled them in the same pan for 10 minutes.
Peel your carrots and peel carrot ribbons straight into each bowl for serving.This is the size of the sweet potatoes I used. The easiest way I’ve found to prep and cook them is to give them a good scrub clean. Pierce them with a fork all over and wrap them in kitchen roll. Then pop them in the microwave for around 8 minutes before chopping them into bite-sized pieces.
If you haven’t already put your green veg on to boil. At the same time start cooking your tofu and mushrooms with the marinade or olive oil and soy sauce mix. I also added the green herbs to this and some chilli powder and turmeric. Mine turned into a bit of a tofu scramble for this recipe.
That’s it. You’re finished. Once everything is cooked just serve it all up in a pretty format in a large enough bowl or plate. Very filling and healthy. This recipe filled two large bowls for myself and my husband and then I also had leftovers for lunch the next day which consisted of broccoli,, green beans, mixed rice and tofu mix. It was scrummy.
I find this kind of recipe to be a good way to get your 5 a day as well as plenty of protein and fibre. You can mix and match with veg, beans, potatoes. Even include a sauce of your choosing if you desire. Here’s an example of another similar Mashup bowl that I did recently.