This Sweet 'n Smoky Tofu Cashew Broccoli Bowl is one of my favorite one-bowl wonder sort of meals. It is really very simple. A grain, veggie, nut, tofu and lively citrus accent. But it plates up quite stunningly with the thick triangle tofu and pops of color.
Flavors. Sticky sweet blackened tofu is flavored with citrus, tamari, pepper, maple and liquid smoke. Crunchy pan-toasted cashews are also wrapped in sticky sweet flavors. A savory bed of golden couscous studded with sweet golden raisins blankets your bowl - or substitute with quinoa or rice if you'd prefer. And that cheezy broccoli adds the perfect green accent to this healthy feast. Citrus notes throughout.
Rich in protein, fiber and complex carbohydrates - this colorful vegan bowl is one to cuddle up to...
Couscous Quinoa or Rice will work .. but some nights I just love whole wheat couscous because it cooks up so quickly, yet has a fine, rice-like texture that pairs well with hearty ingredients like broccoli, nuts and tofu steaks.
On the Side. This bowl is happy to welcome a dollop of garlic hummus, chili hummus or a drizzle of your favorite hot sauce.
Protein. And yes, you could sub in a different protein too - tempeh or even some beans would be lovely!
Sweet and Smoky Tofu Cashew Broccoli Bowl
serves about 4, vegan
1 lb firm or silken tofu, sliced into thick triangles
1 1/2 Tbsp safflower oil
1 Tbsp tamari
1 Tbsp maple syrup (or agave)
2 Tbsp orange juice + pinch of zest (I used mandarins)
1 tsp liquid smoke
fine black pepper to taste
1/2 tsp garlic powder
2 cups broccoli florets
1 tsp safflower oil
1/4 cup veggie broth
2 Tbsp nutritional yeast (optional for cheezy flavor)
Golden Couscous (you may have leftovers!):
2 cups dried whole wheat couscous
1/2 cup sweet onion, chopped
1 cup water
1 cup veggie broth
2 Tbsp extra virgin olive oil
1/4 tsp salt
1/3 cup golden raisins (optional)
1-3 Tbsp nutritional yeast (optional)
3/4 cup raw cashews
garnish: orange slices
Note: You could also use quinoa or brown rice as your grain!
1. First prepare the couscous (or quinoa or rice.) Add the liquid, oil and salt to a large soup pot. Bring to a boil. Add in the couscous and onions. Cover with lids. Let boil for about a minute – them turn off the heat. Let stand (with lid still on) for at least five minutes. Remove lid, fluff with fork and set aside. Fold in optional golden raisins and nutritional yeast as well.
2. For the tofu, drain water from packaging and press tofu dry with a thick handful of paper towels. Slice into thick triangles. Soak the tofu in a bowl filled with all the ingredients – except the oil. Soak for a few minutes - or overnight for even more infused flavor. Cooking: Add the oil to a high heat skillet. When the oil is hot, add the marinated tofu cubes. They should sizzle loudly upon adding to pan. Allow to sear on one side then flip. Carefully add in the remaining liquid from the soaking bowl. Allow to cook on each side for about a minute – you want blackened edges. Cook until the liquid has been burned off and the edges of your tofu become blackened.
3. Just as the tofu is finishing cooking, add in the cashews and a quick drizzle of maple or agave syrup. Allow them to get sticky and coated in the pan liquid. This should only take about a minute. Remove the tofu and cashews from the skillet and set on side plate.
4. With the pan still hot - over medium heat - add in the broccoli. Char the edges a bit with the leftover flavors in the pan - then add in the veggie broth and optional oil and cover with a lid. Allow to steam for about 2 minutes. Remove lid, toss cooked broccoli in the optional nutritional yeast - and turn off heat.
5. Assemble your bowls! Add some couscous / grains. Then tofu and cashews over top. A few broccoli florets around the edges and some mandarin slices as garnish and for color. Serve warm. I like to add a drizzle of harissa or hot sauce over top for a spicy kick.
Posted by Kathy on 9/16/2012