Buddha bowls with tofu, rice and veggies

Packed with colour and flavour, this highly nutritious vegetarian lunch or dinner boasts the immunity-boosting goodness of garlic, spinach and blueberries.


For the dressing

  • 80 g (1/3 cup) tahini
  • 80 ml water
  • 1 tbsp olive oil
  • 1/2 lemon; juiced
  • 1 clove garlic; minced
  • salt
  • freshly ground black pepper

For the salad

  • 250 g (1 1/2 cups) brown long-grain rice; rinsed in several changes water then drained
  • 1 1/2 tbsp coconut oil
  • 300 g (2 cups) extra-firm tofu; drained
  • 1 large avocado
  • 1 large carrot; peeled and cut into matchsticks
  • 1 large purple heirloom carrot; peeled and cut into matchsticks
  • 250 g (1 2/3 cups) blueberries
  • 50 g (2 cups) baby spinach; washed
  • 90 g (3/4 cup) peanuts; unsalted


Step 1.
For the dressing: Whisk together all the ingredients for the dressing in a measuring jug or mixing bowl. Season to taste with salt and pepper. Cover and chill until needed.

Step 2.
For the salad: Combine the rice with 750 ml water and 1 tsp salt in a large saucepan set over a moderate heat.

Step 3.
Bring to the boil before covering and cooking over a low heat until the rice is tender and has absorbed the water, about 20 minutes.

Step 4.
Remove from the heat and set aside to cool, still covered, for at least 10 minutes.

Step 5.
In the meantime, heat the coconut oil in a large sauté pan set over a moderate heat. Season the tofu with salt and pepper before frying in the hot oil until golden, turning the cubes over from time to time.

Step 6.
Remove from the pan to a plate lined with kitchen paper to drain.

Step 7.
Halve the avocado, remove the stone, and cut into quarters. Peel away the skins.

Step 8.
Fluff the rice with a fork before dividing between serving bowls. Top with the tofu, carrots, avocado, blueberries, spinach leaves, and some peanuts.

Step 9.
Spoon over the dressing before serving.

Serves 4