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Shelli's Golden Harvest Meal Prep Bowls

Name: Shelli's Golden Harvest Meal Prep Bowls
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Ingredients: 2 ¾ blocks (14 oz) Extra-firm tofu; 1 ½ cups dry cooked quinoa, organic, rinsed, measured dry then cooked with 3 cups water; 1 pinch salt; 2 tsp garlic powder; 1 ½ tsp smoked paprika; 1 tsp ground cumin; 1 tsp ground turmeric; ½ tsp black pepper; 1 ½ tbsp tamari, low-sodium; 1 tbsp lemon juice, or lime juice; 1 to taste salt, sea salt; 1 lb frozen green beans, organic, trimmed and chopped; 1 large head broccoli, cut into florets; 3 medium carrots, sliced; 2 bell peppers, chopped; 2 cloves garlic, for the tempeh and vegetables; 1 tbsp olive oil, or broth for oil-free, split between tempeh and vegetables; ½ cup sundried tomatoes, dry-packed, chopped; 1 large avocado; ½ cup cilantro, leaves; ¼ cup lime juice, juice of 2 limes; 1 small clove garlic; ½ tsp ground cumin; ½ tsp smoked paprika; ¼ tsp ground coriander; 1 pinch cayenne pepper, optional; ¼ tsp salt, plus black pepper; ½ cup water, cold, added gradually; 2 tbsp plain coconut yogurt, optional, unsweetened plain; 2 cups baby arugula, a small handful per bowl

Shelli Beecher-Seitzler makes these bowls on prep day so lunches are covered for the week. Golden tofu crumble, savory tempeh, quinoa and roasted veggies come together with a cool avocado-lime dressing.

Shelli Beecher-Seitzler’s pick · bio-optimized, whole food vegan, pro natural bodybuilder · 12 years, 6 months plant-based

@Vegan_WNBFpro

Hands-on: 30 min
Hands-off: 30 min
Total: 1 hr
Dishes: 5

39gprotein549cal53gcarbs24gfatper serving · $3.62

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Skill Meal-prep friendlystove · oven · blender

Ingredients

Servings

How to cook tofu →

Prep: Press 10 minutes (or buy super-firm and skip it). Tear into bite-size pieces for more crispy edges.

Base

Seasoning

Roasted vegetables

Creamy avocado herb dressing

Choose yogurt

Build your bowl

Equipment

Oven
Blender
Sheet pan
Parchment paper
Mixing bowl
Chef's knife
Cutting board
Colander
Spatula or wooden spoon
Storage containers
Measuring cups and spoons

Method

1
Heat the oven to 425°F and line a sheet pan with parchment.
2
Rinse the quinoa, then simmer it with 3 cups water and a pinch of salt. Cover and cook 15 minutes, then rest 5 minutes and fluff with a fork.
3
Chop the green beans, broccoli, carrots and peppers, and mince the garlic.
4
Toss the tofu with the garlic powder, smoked paprika, cumin, turmeric, black pepper, tamari and lemon or lime juice. Spread it on the lined pan.
5
Bake the tofu for 25 to 30 minutes, stirring once, until lightly golden.
6
Toss the green beans, broccoli, carrots and peppers with the oil or a splash of broth, garlic, salt and pepper. Spread on a second pan.
7
Roast the vegetables for 15 to 20 minutes until crisp-tender, stirring the sun-dried tomatoes in for the last 3 to 4 minutes.
8
Blend the avocado, cilantro, lime juice, garlic, cumin, smoked paprika, coriander, cayenne, salt and pepper. Add the cold water a little at a time until pourable, plus the yogurt if using. Taste and adjust.
9
Divide the quinoa, tofu and roasted vegetables evenly among 8 containers. Let cool, then add a small handful of arugula to each.
10
Store the dressing separately and add about 2 tablespoons to each bowl just before eating.

Storage

Refrigerate in sealed containers for 3 to 4 days. Freeze portions without arugula and dressing, then thaw overnight. Keep the dressing separate and use within 2 days.

Good to know

Press plastic wrap against the dressing surface to limit browning.
For a smoky southwest twist, add chipotle and extra smoked paprika, or try fresh ginger and lime for an Asian-inspired bowl.
The original recipe also uses 1 lb of tempeh, steamed 8 to 10 minutes then roasted with the tofu. Add it if you like.

Nutrition

per serving

Calories: 549
Protein: 39g
Carbs: 53g
Fat: 24g
Fiber: 16g
Sodium: 520mg

Contains soyGluten-free with oats labeled gluten-freePeanut-free with oats labeled gluten-freeTree nut-free with oats labeled gluten-free

Calculated from ingredient reference data. Brand labels vary.

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Shelli's Golden Harvest Meal Prep Bowls

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