Boulder veggie bowl
From Megafest
Source: Kiesa [1]
Servings: 4
Inspired by Tokyo Joes' Boulder Veggie Bowl
- 4 large Carrots
- 2 stalks of Broccoli
- 1 cup frozen Green Beans
- 1 cup frozen Edamame (Soy Beans)
- 2 small Zucchini
- 1/2 (8 oz) can of Water Chestnuts
- 1 cup snow peas (fresh)
- 1 medium red pepper
- 1/2 (8 oz) can of Bamboo Shoots
- 24 oz Extra Firm Tofu
- 3 cups brown rice
- salt, to taste
- 1 cup sauce (I like Tokyo Joes' Curry Sauce which you can buy separate)
Cut tofu blocks in half lengthwise. Lightly salt and "grill" until golden brown (I actually toasted it in my toaster oven).
Steam all vegetables. I suggest the following method: In a large steamer, steam carrots for 2 minutes. Add broccoli, frozen green beans, and frozen edamame and steam an additional 3 minutes. Add zucchini and water chestnuts and steam another 3 minutes. Add snow peas, red pepper and bamboo shoots and steam for two minutes.
Cube grilled tofu.
For each serving, serve 3/4 cup rice topped with 1/4 the steamed vegetables, 1/4 the grilled Tofu and 1/4 cup sauce. Salt to taste and serve.
Nutritional Information (excluding sauce)
Servings Per Recipe: 4
| Calories | 540.27 |
| Total Fat | 18.68 g |
| Saturated Fat | 2.91 g |
| Polyunsaturated Fat | 9.13 g |
| Monounsaturated Fat | 3.78 g |
| Cholesterol | 0 |
| Sodium | 686.39 mg |
| Potassium | 1078.24 mg |
| Total Carbohydrate | 63.03 g |
| Dietary Fiber | 13.82 g |
| Sugars | 8.81 g |
| Protein | 38.29 g |
| Vitamin A | 278 % |
| Vitamin B-12 | 0 % |
| Vitamin B-6 | 40 % |
| Vitamin C | 173 % |
| Vitamin D | 0 % |
| Vitamin E | 4 % |
| Calcium | 128 % |
| Copper | 46 % |
| Folate | 28 % |
| Iron | 42 % |
| Magnesium | 50 % |
| Manganese | 191 % |
| Niacin | 23 % |
| Pantothenic Acid | 13 % |
| Phosphorus | 54 % |
| Riboflavin | 25 % |
| Selenium | 64 % |
| Thiamin | 38 % |
| Zinc | 29 % |
