A Colourful Bowl of Nourishment
Soul bowls are all about balance, colour, and fresh flavours. This vibrant recipe brings together roasted pumpkin, golden tofu, creamy avocado, and crunchy sprouts over a bed of brown rice for a meal that is both grounding and energising. You’re going to love how satisfying it feels, whether served for lunch or dinner.
Easy Steps to Create
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Preheat the oven to 200°C.
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Toss the pumpkin with olive oil, garlic, salt, and pepper. Roast until tender.
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In a separate bowl, coat the tofu with olive oil, tamari, and garlic.
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Pan-fry the tofu in a non-stick pan until lightly golden.
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Divide the warm rice between four bowls.
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Arrange the pumpkin, tofu, and avocado neatly on top.
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Garnish with bean shoots, sesame seeds, and sliced shallots.
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Serve immediately and enjoy.
Why This Bowl Works for You
Pumpkin is naturally rich in fibre and adds a subtle sweetness that balances the savoury flavours of the dish. Tofu is a valuable source of plant-based protein, making it an excellent addition for those looking to feel nourished and satisfied. Combined with brown rice and fresh toppings, this bowl delivers a variety of textures and nutrients in every bite.
Nourish, Share and Glow
This recipe is perfect for a wholesome family dinner or a meal to prep ahead for busy days. Add your own twist with extra vegetables or toppings, and enjoy the flexibility of creating a bowl that suits your taste. For an extra boost of plant-based goodness, pair your soul bowl with a scoop of Happy Greens. Explore more inspiring recipes in our Health Hub and share your creations with our supportive Happy Healthy You community.
A Colourful Bowl of Nourishment
Soul bowls are all about balance, colour, and fresh flavours. This vibrant recipe brings together roasted pumpkin, golden tofu, creamy avocado, and crunchy sprouts over a bed of brown rice for a meal that is both grounding and energising. You’re going to love how satisfying it feels, whether served for lunch or dinner.
Easy Steps to Create
-
Preheat the oven to 200°C.
-
Toss the pumpkin with olive oil, garlic, salt, and pepper. Roast until tender.
-
In a separate bowl, coat the tofu with olive oil, tamari, and garlic.
-
Pan-fry the tofu in a non-stick pan until lightly golden.
-
Divide the warm rice between four bowls.
-
Arrange the pumpkin, tofu, and avocado neatly on top.
-
Garnish with bean shoots, sesame seeds, and sliced shallots.
-
Serve immediately and enjoy.
Why This Bowl Works for You
Pumpkin is naturally rich in fibre and adds a subtle sweetness that balances the savoury flavours of the dish. Tofu is a valuable source of plant-based protein, making it an excellent addition for those looking to feel nourished and satisfied. Combined with brown rice and fresh toppings, this bowl delivers a variety of textures and nutrients in every bite.
Nourish, Share and Glow
This recipe is perfect for a wholesome family dinner or a meal to prep ahead for busy days. Add your own twist with extra vegetables or toppings, and enjoy the flexibility of creating a bowl that suits your taste. For an extra boost of plant-based goodness, pair your soul bowl with a scoop of Happy Greens. Explore more inspiring recipes in our Health Hub and share your creations with our supportive Happy Healthy You community.
Method
- Preheat the oven to 200 degrees, in a bowl toss the diced pumpkin with 1 tablespoon of olive oil and 1/2 the fresh garlic, season with salt and pepper. Place in the oven and roast until tender.
- In another bowl place the tofu with the olive oil, tamari and remaining garlic. Toss together. In a non stick fry pan lightly cook the tofu until just golden.
- Divide the rice between four bowls and arrange 1/4 of the pumpkin, tofu and avocado. Garnish with sesame seeds and shallots.
- Enjoy!
