Description
A nourishing, carefully balanced, low GI Buddha bowl perfect for maintaining blood sugar balance in prediabetes
Ingredients
- 125g firm tofu, diced
- 150g fresh spinach
- 5 baby plum tomatoes, halved
- 1 tablespoon red kidney beans (optional)
- 2 spring onions, sliced
- 1 small garlic clove, finely chopped
- 1 teaspoon dark soy sauce
- ½ teaspoon garlic powder
- ¼ teaspoon sesame oil
- ¼ cup quinoa and bulgur mix
- 1 teaspoon olive oil
- Salt, to taste
- Black pepper, to taste
Instructions
Cook the quinoa according to instructions on the package using vegetable broth instead of water. Set aside and keep warm.
To cook the spinach, heat half of the olive oil in a non-stick pan. Add the garlic powder and then add the spinach and stir continuously until it wilts. Season with salt and black pepper, then set aside and keep warm.
Heat the remaining oil in a non-stick pan, fry the spring onions for one minute, then add garlic, ginger, and tofu. Fry for three minutes until the tofu starts to brown, then add the dark soy sauce and kidney beans and season with a pinch of salt. Fry for 1-2 minutes, then add one or two drops of toasted sesame oil for extra flavour if you wish, then take the pan off the heat.
Serve quinoa with spinach, tofu, and cherry tomatoes. Add a turn of black pepper for extra heat if you wish. Enjoy!
Notes
You can replace tofu with any other protein you enjoy including tempeh and seitan. If you prefer animal-based protein, prawns (shrimp), chicken, and beef work well too.
Nutrition
- Serving Size: Per Serving
- Calories: 386
- Sugar: 3.4g
- Sodium: 87mg
- Fat: 19.6g
- Saturated Fat: 3.3g
- Unsaturated Fat: 16.3g
- Trans Fat: 0g
- Carbohydrates: 23.2g
- Fiber: 10.1g
- Protein: 29.1g
- Cholesterol: 0mg