Vegan MoFo Day #3: Tofu Vegetable Quinoa Buddha Bowl with Hot and Spicy Broth #VGNMF15

Whenever I crave a quick, easy, healthy, hearty and delicious vegan dish, I know just

what to do.

I create my own Buddha bowls with whatever fresh, organic ingredients I have on hand.

Since today’s VeganMoFo prompt is “quick, easy and delicious”, I decided to go with that

theme and make a Tofu Vegetable Quinoa Buddha Bowl with the vegetables, grains and

spices that had I on hand.

And I’m so glad I did.

I hope you enjoy this quick, easy, healthy–yet oh so satisfying–vegan dish!

Using quinoa makes it light, gluten free and high in nutrition.

Native to South America, quinoa is a “pseudo-grain”–actually a seed–but it is used

in cooking like a whole grain.

This amazing plant was domesticated thousands of years ago near Lake Titicaca, high

on the plateaus of the Andes, and it was a mainstay in the diet of the ancient Incas.

I chose to use tri-color quinoa in today’s dish.

It’s a good source of fiber and vegan protein.

A one quarter cup serving delivers 6 grams of protein.

Tri-color quinoa is delicious on its own or in pilafs, soups and salads.

It’s beautiful color elevates even the simplest dish.

The time-saving tip is to cook a pot of quinoa ahead of time and then add it to

your meals, as needed.

Steaming the vegetables makes this recipe low in calories.

Using firm, seasoned baked organic tofu is one of my favorite shortcuts but, of course,

you can buy firm unbaked tofu and cook it yourself, if you prefer.

I sometimes substitute the tofu with tempeh, which tastes great as well.

You can use a small amount of your favorite healthy, organic oil such as coconut or

toasted sesame oil, if you desire.

Toasted sesame oil adds a distinctive flavor to the dish.

If you don’t use oil, simply leave it out.

Of course, my favorite way to eat this meal is in one of my own handmade, lead-free,

ceramic bowls.

There is something about eating from a clay dish that feels so natural and organic.

I mean, people have been making and using their own clay vessels for thousands of years.

I feel so connected to the earth when I eat natural food from a natural plate or bowl.

Try this quick and delicious Tofu Vegetable Quinoa Buddha Bowl with Hot and Spicy Broth

in your own kitchen.

I urge you to take a moment to look through your cabinets and choose a lovely bowl or plate

or that you really like as well.

Maybe someone gave you a special bowl as a gift.

Or maybe you bought a handcrafted plate or bowl from a talented artisan while on vacation.

Eating from that cherished dish may bring back fond memories.

Tofu Vegetable Quinoa Buddha Bowl with Hot and Spicy Broth 

Serves 2-3

Ingredients:

1 cup organic tricolor quinoa, cooked

2 organic zucchini, sliced into thick chunks

1 organic red pepper, sliced

1 organic yellow pepper, sliced

1 organic onion, sliced

1 cup baked tofu, cubed

2 organic carrots, julienned

6 organic mushrooms of choice, sliced

1 cup organic broccoli, cut into small florets

1 cup organic kale, sliced into thin strips

2 organic scallions, sliced

Broth Ingredients:

2 cups of filtered water from steamed vegetables

3 tablespoons Braggs Coconut Aminos

2 teaspoons Braggs Apple Cider Vinegar

1 teaspoon organic hot sauce

1 teaspoon cayenne pepper

2 teaspoons red pepper flakes

1 teaspoon dulse flakes

1 teaspoon kelp flakes

1 tablespoon Himalyan or Celtic sea salt

1 tablespoon coconut oil or toasted sesame oil (or your oil of choice if you wish to add oil)

How to Cook Tricolor Quinoa:

Bring 2 cups of watear or vegetable stock to a boil in a pot with a tipght-fitting lid.

Add 1 cup quinoa and return to a boil.

Cover, reduce heat to medium and simmer until liquid is absorbed, about 12 minutes.

Remove from heat, fluff, cover and let stand for 15 minutes.

Makes 4 cups.

Directions:

To a steamer basket, add carrots, onions, zucchini and mushrooms.

Steam until tender yet still firm.

Next add baked tofu, broccoli florets, kale and steam a couple of minutes until tender

but not overcooked.

Set aside vegetables for a moment while you make the broth.

Add the broth ingredients listed above to the leftover water in the bottom of the pot from

the steamed vegetables.

Bring the ingredients to a bowl.

Grab 1 to 3 of your favorite bowls, depending upon the number of people you are serving.

Add quinoa to each bowl.

Then add the steamed tofu and vegetabes on top of the quinoa.

Pour some of the spicy hot broth over each bowl of tofu and vegetables.

Garnish with fresh, sliced scallions and a sprinkle of red pepper flakes, if desired.

Now wasn’t that easy?

Eat up and enjoy!

Want More?

See other healthy and delicious VeganMoFo dishes from UrbanNaturale:

VeganMofo Day #1

Vegan Mofo Day #2

Have you made hot, hearty bowls like this in your kitchen?

What ingredients were in your favorite combos?

Do you have a favorite bowl or plate that you love to eat from?

What does it look like? Where did you get it?

Share your thoughts and comments with us.

“Shared on Waste Not Want Not Wednesday”

“Shared on Gluten Free Fridays”