This Kale Tofu Glory Bowl, adapted from the Whitewater cookbook, is an easy, SUPER healthy recipe packed with crispy sautéed tofu, fresh grated veggies all on a bed of rice! Prep it ahead for a delicious, satisfying lunch or light dinner.
This bowl takes me right back to my University of Victoria days – there was a little cafe that served a similar bowl (down by Wharf street, perhaps someone recalls the name?). It has a truly addictive quality – which I have zero issues with… it’s so darned healthy!
No matter the time of year, a vegetable-packed dish is more than welcome in my opinion. If you don’t feel like tofu simply leave it off or use chicken instead. Oh and it goes without saying …free-styling is encouraged! Pile on your favourite toppings like a sliced apple, dried fruit or avocado, different nuts or seeds and make it your own.
The vegetables I chose for mine here each pack their own nutritional punch. Beets are one of the most nutritious root vegetables around, while carrots are a particularly good source of beta carotene, fiber and antioxidants. Then theres the leafy kale that is a true MVP in the nutrition world – that one needs no introduction. All that being said, there is no such thing as a ‘superfood’ – there is no one food that is going to work a single miracle for the record.
What is Tahini?
Tahini is an Arabic name for ground sesame seeds, so tahini is made by grinding sesame seeds into a smooth paste. I like to use tahini in dressings (like my Lemon Tahini Dressing [1]) and is key in dishes like my hummus. [2] The tahini dressing in this Kale Tofu Glory Bowl is one of my favourites – and don’t even try to leave out the nutritional yeast flakes. It adds SO much to the dressing including a great source of vegetarian protein and B vitamins (look for a brand that is fortified with vitamin B112). Plus, you use this 10/10 dressing to marinate your tofu (anything that reduces work is a win).
Is Wild Rice Healthy For You?
Wild rice contains more protein than regular rice and many other grains and is very high in antioxidants. I love using wild rice as a substitute for potatoes, pasta or white rice when possible. It’s got a great nutty flavour and chewier texture! Learn more about rice types and their health values here [3].
Why Do You “Massage” Kale?
Kale needs some love before it loves you back… literally. While you don’t have to massage your kale, there is a benefit to doing so. Kale has a naturally bitter taste: ensure that you de-vein your kale (take the leaves off the stem), drizzle with a tablespoon of oil and a pinch of salt and massage it with your fingers for a minute to help remove the bitterness. Talk about a high-maintenance vegetable… We all know a couple “Kale’s” don’t we? P.S I love Kale in my go-to Tropical Green Smoothie [4]!
Want some more healthy bowl recipes you have to try my Crispy Tofu Bowl [5] (modelled after the yummy Cactus Club version).
Kale Tofu Glory Bowl
Kale Tofu Glory Bowl
This Kale Tofu Glory Bowl is an easy healthy recipe packed with crispy sautéed tofu, fresh grated veggies all on a bed of brown rice! The flavourful tahini dressing is adapted from the beloved Whitewater cookbook and is a definite winner.
Ingredients
Salad Dressing:
- 2 tablespoons soy sauce*
- 2 tablespoon cider vinegar
- 1 tablespoon tahini paste
- 1/3 cup nutritional yeast flakes
- 2 tablespoon water
- 1 clove garlic, crushed
- 1/2 cup vegetable oil
Salad Ingredients:
- 3 cups cooked brown rice
- 1 cup grated peeled beets
- 1 cup grated peeled carrots
- 3 cups kale, finely chopped and massaged**
- 1/2 cup almonds, rough chopped
- 1 350g package of firm tofu, cubed*** (extra firm or firm)
Instructions
Salad Dressing Directions:
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Add the soy sauce, vinegar, tahini paste, yeast flakes, water and garlic to the blender and mix until smooth.
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While the blender is running, add the oil in a steady stream. Can be made ahead and refrigerated.
Salad Directions:
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Prepare rice and set aside.
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Place the tofu cubes in a shallow dish and pour 1/4 of the dressing over to marinade while preparing the vegetables.
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Sauté the tofu cubes on all sides in a frying pan on medium heat with the dressing (for about 3-5 minutes).
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To assemble the bowls, place the cooked rice into 4 bowls, top with the beets, carrots, kale, almonds, and sautéed tofu cubes.
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Drizzle bowls with the dressing and devour!
Recipe Notes
*sub for GF soy sauce or tamari if needed.
**Kale has a naturally bitter taste: ensure that you de-vein your kale, drizzle with a tablespoon of oil and a pinch of salt and massage it with your fingers for a minute to help remove the bitterness. Talk about a high-maintenance vegetable! You can skip this step if desired.
***sub for chicken (be sure to cook through) or leave off if desired.