Sesame Soy Tofu Bowl with Brown Rice & Asian Veg
Spice Level: not hot
Brings me back to my childhood, my Mom til this day would never eat raw sushi so when we would go for Japanese food would always order teriyaki. A plant based teriyaki inspired dish has the "teri" sugar sheen from a maple soy glaze that coats the tofu. Sweet and savoury, colourful and flavourful is often a crowd favourite.
Follow timing on MANNA package, this time varies by +/- 3 minutes depending on the level of your simmer and how cold your fridge is. You want to ensure that the internal temperature reaches about 165°F/74°C, piping hot. Start with rice, layered with vegetables and topped with tofu so that the sauce can be mixed into each layer. Garnish with crispy shallots for added crunch.
This dish is rich in protein, vitamin A & C, calcium, and iron. Organic tamari sauce replaces soy sauce in this recipe to keep the dish gluten free. Protein: Tofu is a complete protein and provides all the essential amino acids allowing the body to form proteins necessary for growth & development.
Vitamin A: Providing over 375% of the minimum daily requirement for Vitamin A, this dish supports immune and inflammatory functions throughout the digestive tract. Bok choy is an excellent source of vitamin A.
Vitamin C: Vitamin C helps prevent damage to cells and helps absorb iron in the intestine. Bell peppers, broccoli, and bok choy are excellent sources of vitamin C.
Calcium: An important mineral in human metabolism. Tofu, sesame seeds, kale, bok choy, and broccoli are excellent sources of calcium.
Iron: Eating foods rich in iron such as organic tofu and bok choy will help support transportation of vital oxygen throughout the body.
*Daily nutritional values are obtained from the Canada Food Guide and are based on three primary daily meals with intermittent snacking.