The Monk

Transform your mealtime with "The Monk," a vibrant Buddha bowl recipe brimming with wholesome flavors and nourishing ingredients. This plant-based dish starts with a hearty base of fluffy brown rice, topped with crispy sesame-infused tofu, sautéed broccoli, carrots, and spinach for a medley of textures and colors. The star of the dish is the creamy miso-tahini dressing, a perfectly balanced blend of umami-rich white miso paste, nutty tahini, and a touch of sweet maple syrup. Garnished with sesame seeds and fresh green onion, "The Monk" offers a harmony of flavors that’s as satisfying as it is healthy. Ready in under 45 minutes, this easy vegetarian recipe is perfect for weeknight dinners or meal prep, promising a deliciously balanced bowl of plant-based goodness.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 2

Ingredients

• 1 cup brown rice
• 2 cups water
• 8 oz firm tofu
• 2 tbsp sesame oil
• 2 cups broccoli florets
• 1 carrot, julienned
• 2 cups baby spinach
• 2 tbsp white miso paste
• 2 tbsp tahini
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp maple syrup
• 2 tbsp water (for dressing)
• 1 tsp sesame seeds
• 1 green onion, finely sliced

Directions

Step 1

Rinse the brown rice under cold water and add it to a saucepan with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes, or until the water is absorbed and the rice is tender.

Step 2

While the rice cooks, press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top for 10 minutes. Then cut the tofu into 1-inch cubes.

Step 3

Heat 1 tablespoon of sesame oil in a skillet over medium heat. Add the tofu cubes and cook for 3-4 minutes on each side, until golden and crisp. Remove from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of sesame oil. Add the broccoli florets and sauté for 5 minutes until tender-crisp. Add the julienned carrot and baby spinach, and cook for another 2 minutes, until the spinach is wilted. Remove from heat.

Step 5

In a small bowl, whisk together the white miso paste, tahini, soy sauce, rice vinegar, maple syrup, and 2 tablespoons of water until smooth to create the dressing.

Step 6

To assemble the bowl, divide the cooked brown rice between two serving bowls. Top each bowl with sautéed vegetables, crispy tofu, and a drizzle of miso-tahini dressing.

Step 7

Garnish with sesame seeds and finely sliced green onion. Serve immediately and enjoy this nourishing, balanced meal!

Nutrition Facts

Serving size	1420.4 grams (1420.4g)

Amount per serving	% Daily Value*
Calories	1062

Total Fat 62.30g	80%
Saturated Fat 9.30g	47%
Polyunsaturated Fat 12.40g
Cholesterol 0mg	0%
Sodium 1901mg	83%
Total Carbohydrate 89.80g	33%
Dietary Fiber 20.40g	73%
Total Sugars 17.00g
Protein 50.30g	101%

Vitamin D 0IU	0%
Calcium 2912mg	224%
Iron 10723mg	59574%
Potassium 1052mg	22%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.0%

Protein: 17.9%

Carbs: 32.0%