https://www.lifestylefood.com.au/recipes/26680/smokey-zucchini-and-tofu-tilda-rice-bowl

LifestyleFOOD.com.au

Try out Kath and Jade's smokey zucchini and tofu rice bowl recipe. A nutritionist and photographer duo creating healthy vegan recipes for all to enjoy. 

Ingredients

  • Tofu

  • 500g firm tofu, grated.

  • 1 brown onion, diced.

  • 6 cloves garlic, crushed.

  • 3-4 medium zucchini, grated.

  • Sauce

  • 3/4 cup water

  • 2tsp Dijon mustard

  • 3tsp tamari

  • 1/2 cup tahini

  • 1 tsp smoked paprika

  • 2 Tbsp olive oil

  • 3 Tbsp apple cider vinegar

  • 1 Tbsp turmeric powder

Method

  • 1.

    Add all sauce ingredients to a medium bowl and whisk to combine

  • 2.

    Heat a large skillet for 2 minutes over medium heat. Turn down to low heat and add a dash of olive oil.

  • 3.

    Add onion, cook for 2-4 minutes, or until translucent.

  • 4.

    Add garlic and cook for a further 30 seconds.

  • 5.

    Add zucchini, tofu and sauce, then stir to combine.

  • 6.

    Bring to the boil then simmer for 8-10 minutes, stirring throughout.

  • 7.

    If the mix becomes dry through-out the cooking process, add a dash of water.

  • 8.

    Once cooked, serve up with a freshly stir-fried batch of Tilda brown rice, coriander, avocado and hemp seeds.

Nutritional information

Nutritional analysis per serving (3 servings)

  • Energy 644kj
  • Fat Total 46g
  • Saturated Fat 6g
  • Protein 38g
  • Carbohydrate 31g
  • Sugar 8g
  • Sodium 467mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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