Green Energy Bowl
Cooking Time
Prep Time
Difficulty
Cuisine
The Green Energy Bowl is a celebration of freshness and simplicity. Designed to highlight raw, vibrant ingredients, this bowl combines crunchy vegetables, crispy tofu, and a light ginger dressing for a dish full of subtle contrasts. It’s a colorful and soothing plant-based plate, perfect for recharging your energy.
At the heart of the recipe, quinoa provides a soft, slightly nutty base that contrasts with perfectly cooked broccoli, raw zucchini ribbons, and fresh sprouts. Avocado adds creaminess and roundness, while golden pan-fried tofu brings comfort and satiety. The ginger-lemon dressing ties everything together with a bright and flavorful touch.
This simple yet well-balanced bowl follows ideal nutritional proportions. It aligns with the standard Buddha Bowl structure: about 25% grains (quinoa), 15% plant-based protein (tofu), 35% vegetables (broccoli and zucchini), and the remaining 25% from healthy fats (avocado, sesame oil) and dressing. This makes it a complete and nourishing meal, both light and satisfying.
Easy to prepare and highly adaptable, the Green Energy Bowl is a great choice for a healthy lunch or light dinner without compromising on flavor. It can be customized with seasonal ingredients, but its strength lies in its simplicity and the clarity of its taste.
Green Energy Bowl
Ingredients
Base:
- 100 g uncooked quinoa (about 250 g cooked)
- Salt
Crispy tofu:
- 300 g firm tofu
- 3 tablespoons cornstarch
- 2 tablespoons vegetable oil (for cooking)
- 1 tablespoon soy sauce or tamari
- 1 tablespoon toasted sesame oil
- Black pepper (to taste)
Vegetables & Fruit:
- 1/2 zucchini raw, sliced into ribbons or thin strips
- 1 ripe avocado
- 1/4 of a ripe mango cut into small cubes
- 1 small broccoli (or 150 g of florets)
- 1 handful of sprouts (alfalfa, radish, or a mix)
Ginger-lemon dressing:
- 2 tablespoons soy sauce or tamari
- 1 tablespoon rice vinegar
- 1 tablespoon toasted sesame oil
- 1 tablespoon water or lemon juice
- 1 tablespoon maple syrup (or less, to taste)
- 1 heaped teaspoon freshly grated ginger
- 1 garlic clove grated or crushed
- 1 teaspoon miso paste (optional but adds depth)
Instructions
Cook the quinoa:
- Rinse the quinoa, then cook it with 1.7 times its volume of salted water.
- Bring to a boil, cover, lower the heat and simmer for 10 minutes.
- Remove from heat and let rest, covered, for another 20 minutes. Fluff with a fork before serving.
Prepare the dressing:
- Mix all the dressing ingredients in a small bowl. Set aside.
Cook the broccoli:
- Cut the broccoli into florets. Cook them: steamed for 3 to 4 minutes, or in boiling salted water for 2 to 3 minutes max.
- Drain and rinse under cold water to preserve their color and crunch.
Make the crispy tofu:
- Cut the tofu into cubes. Season with a bit of black pepper. Add the cornstarch and toss to coat evenly.
- Heat the vegetable oil in a pan and fry the tofu until golden and crispy on all sides.
- At the end of cooking, add the soy sauce and toasted sesame oil. Toss quickly to coat and remove from heat.
Assemble the bowls:
- Divide the quinoa between two bowls. Arrange the zucchini, broccoli, sliced avocado, sprouts, and crispy tofu nicely on top.
- Dress and serve: Drizzle the ginger-lemon dressing over the bowls just before serving.
- Garnish with sesame seeds or fresh herbs if desired.
A recipe proposed by Maison Marmite
