Sunshine Grain Bowl
I had no idea what I was going to make for dinner, but as usual, I just started chopping veggies and this came out beautifully and so delicious!
Ingredients
1 12-oz package extra firm tofu, drained and chopped into a small dice.
2 medium yellow onions, chopped
1 red pepper
1 package frozen corn
2 cups spinach, chopped
2 large carrots, scraped and sliced paper-thin
1 cup brown rice, rinsed
2 cups low sodium veggie broth
1/3 cup vegan Worcestershire sauce
1/3 cup low sodium tamari (vegan soy sauce.)
1/4 cup apple cider vinegar
1/4 - 1/3 cup General Tso sauce
Chili powder
Ground cumin
Method
Chop and drain the tofu. First, slice the tofu into slices, then dice it into bite sized bits.
Next put it onto of several layers of clear towels atop a cookie sheet. Put several more layers on top. Then another cookie sheet. Then set a cast iron pan or something heavy on the top cookie sheet. Wait fifteen minutes. Remove the wet towels, add dry towels, and repeat.
Make the marinade for the tofu.
Mix 1/3 cup vegan Worcestershire, 1/3 cup tamari, 1/4 cup vinegar, about a teaspoon of chili powder and 1/2 teaspoon of ground cumin. Taste on your finger.
Add the tofu cubes to the marinade, stir to cover every piece. Leave it aside to soak while you do the rest.
Cook the brown rice. I like to cook it in veggie broth instead of water. Cook to your preferred doneness, drain and set aside.
Chop the peppers & onions and sauté without oil by pouring them into a nice hot, non-stick pan. The keys to the oil-free sauté are heat and motion. Once the onions get translucent, add a splash of vegetable broth to deglaze and keep from sticking. Continue cooking. Add the spinach and corn. (I like to heat the corn for a couple of minutes in the microwave first.)
While the veggies cook, heat a second skillet and using a slotted spoon to drain the juice, add the tofu pieces. They should sizzle when they hit the pan. Cook and stir now and then until they get browned all over.
Add the rice and tofu to the vegetables in the large skillet. Pour a little General Tso sauce over it. Stir and heat.
Serve garnished with slivered almonds or your choice of toppings.
This is a whole foods plant-based (WFPB) meal. Eating WFPB consistently has reversed type 2 diabetes, coronary artery disease, and colorectal cancer, and those are just the ones with peer reviewed medical studies that prove them.
Anecdotal evidence shows it does far more; lowers blood pressure and cholesterol and is incredibly effective against autoimmune disorders.
A whole foods plant-based diet does not include meat, eggs, dairy products, processed foods, or oils. It does include fruits, vegetables, beans, legumes, whole grains, and in moderation, natural sweeteners, nuts & seeds, tofu and nut milks.
Or as I like to say, it doesn’t include any of the bad stuff, but it includes all the good stuff.
To learn more, watch the documentary FORKS OVER KNIVES on Amazon Prime or any of the excellent documentaries listed here on our site.