POWER BOWL WITH TOFU AND MANGO SAUCE

2021-02-15 18:59:23

One more power bowl on the blog – this time with baked tofu and mango sauce. You can fry tofu with oil to increase its taste, but it tastes also good without frying and it's certainly more healthy. I also recommend the power bowl with roasted chickpeas and the bowl with tempeh skewers.

ingredients

for 2 people

Protein component:

200 g tofu

Marinade:

1 tablespoon rapeseed oil
1 tablespoon soy sauce
2 tablespoons water
1 teaspoon garam masala
1/2 teaspoon hot pepper
2 garlic cloves
a pinch of salt

Carbohydrate component:

150 g whole grain basmati rice
a pinch of salt

Vegetables:

100 g Brussels sprouts + 2 tablespoons rapeseed oil, a pinch of salt and herbal pepper
1/2 red pepper
a few broccoli florets

Leafy vegetables:

a handful of rocket

Healthy fats:

olive oil
sunflower seeds

--Fruits:
1/2 pitaya
2 slices of carambola

Topping:

a small handful of parsley
a small handful of sunflower sprouts
juice of 1 lemon

Mango sauce:

100 ml mango pulp
1/2 onion
1/2 chili pepper
1 clove garlic
2 cm ginger
2 tablespoons lemon juice
1/3 teaspoon salt
a pinch of herbal pepper
1/3 teaspoon garam masala
3 tablespoons coconut cream
chili flakes for serving (optional)

recipe

Drain the tofu with a paper towel and cut it into 0,5 cm thick slices. Peel the garlic cloves and put together with the other marinade ingredients into a plastic dish, then blend thoroughly. Dip the tofu slices in marinade and set aside for about an hour. You can marinate the tofu in the evening and leave in the fridge overnight, but it's not necessary. Place the marinated tofu in an ovenproof dish and pour the remaining marinade over it.

Rinse the basmati rice in a sieve and cook in lightly salted water according to the package instructions.

Wash all vegetables and fruits. Cut the Brussels sprouts in half and put them in a bowl. Add rapeseed oil, salt and pepper, then stir thoroughly and place in a separate ovenproof dish.

Put the marinated tofu and Brussels sprouts in an oven preheated to 180 degrees for about 20 minutes. Stir the Brussels sprouts after 10 minutes.

Put the broccoli florets in boiling water for 1 minute, then strain them in a sieve and place in a bowl with cold water and ice cubes if you want the broccoli to keep its nice green colour.

Peel and chop the onion and garlic. Deseed the chili pepper and chop it. Heat rapeseed oil in a frying pan and lightly fry the chopped vegetables. Blend all the sauce ingredients and the fried onion, garlic and chili thoroughly and then warm up in a saucepan.

Deseed the red pepper and cut it into sticks. Cut the pitaya into crescents.

Place the individual ingredients on two plates, decorate with sunflower sprouts, parsley and carambola slices. Sprinkle raw vegetables with olive oil and lemon juice. Sprinkle the rocket and broccoli florets with roasted sunflower seeds. Sprinkle the mango sauce with chili flakes (optional).