- Level
- very easy
- Prep Time
- 30 mins
- Total Time
- 25 mins
- Serves
- 4
Description
By Annie Ferland, Nutritionist, PharmD, Science et Fourchette
Starting January with a healthy bowl is a great way to start the year on the right foot!
We often talk about vegetarianism without knowing that veggie eating can take many forms. You can choose to be vegan, pesco/ovo/lacto-vegetarian, or flexitarian. To unravel all this, check out my article → @sciencefourchette.
This healthy bowl is inspired by ovo-vegetarianism, a type of plant-based diet that excludes all forms of animal protein except for eggs. This recipe highlights two healthy, local and inexpensive proteins: tofu and eggs!
To make this recipe 100% plant-based, replace the eggs with 30 mL (2 tbsp.) of chia seeds or ground flax and 90 mL (6 tbsp.) warm water. Let sit for 10 minutes so that the mixture can bind the ingredients.
To find out more about plant-based eating, check out my blog article, A plant-based and balanced diet.
Ingredients
- Tofu fritters
- 1 block
- extra-firm tofu, patted dry and cubed
- 400 g
- 2
- eggs
- 1/3 cup
- panko breadcrumbs
- 80 ml
- 2 tbsp
- tamari sauce
- 30 ml
- 1 tbsp
- fresh minced ginger
- 15 ml
- 2
- green onions, finely chopped
- 1
- clove garlic, minced
- 1 tbsp
- maple syrup
- 15 ml
- 2 tbsp
- virgin sesame oil
- 30 ml
- 1–3 tbsp
- cornstarch (optional, see note)
- 15–45 ml
- Creamy lime + mint sauce
- 1 cup
- Belsoy soy cream
- 250 ml
- 1
- lime, zested and juiced
- 1
- clove garlic, minced
- 1/3 cup
- chopped mint
- 80 ml
- Healthy bowl
- 250 g
- rice vermicelli, cooked according to package directions
- 1 cup
- green cabbage, in ribbons or diced
- 250 ml
- 4
- red greenhouse-grown radishes, thinly sliced
- 1 cup
- fresh mint
- 250 ml
- 4
- lime wedges
- 1/3 cup
- plain cashews, chopped
- 80 ml
Directions
- Step 1
- Place rack in centre of oven. Preheat oven to 190 °C (375 °F). Line a baking sheet with parchment paper and lightly coat with oil.
- Step 2
- In a food processor or with your hands, crumble tofu. Place into a bowl and add remaining ingredients. Season generously with pepper, lightly with salt, and mix well. Shape each fritter using roughly 30 mL (2 tbsp.) of the mixture. Add cornstarch as needed (see note). Using a pastry brush, coat the fritters with oil and place on the baking sheet. Bake for 25 minutes.
- Step 3
- In a small bowl, combine all ingredients for the lime + mint sauce. Set aside.
- Step 4
- Place all healthy bowl ingredients in a bowl and mix with the creamy lime + mint sauce. Serve with tofu fritters and remaining sauce.
