Taco bowl

Per 511 g contains

  • Energy 457 kcal / 1918 kj 22% 22%
  • Fat 16 g 22% 22%
  • Saturates 2.6 g 13% 13%
  • Sugar 8.8 g 9% 9%
  • Salt 1.1 g 18% 18%

Servings

4

Ready In:

45 mins

Kilocalorie

457 kcal

A Perfectly Balanced Bowl Of Goodness.

By: Rowanna Watson

A fresh take on the common taco, this salad bowl is extremely nutritious and will fill you up for the whole day. This recipe has no nuts, dairy, gluten. It’s simple and super delicious! 

Ingredients

TACO BOWLS

  • Rice 250g
  • Romaine lettuce 140g
  • Tofu 280g
  • Corn, tinned 200g
  • Cucumber 300ml
  • Cherry tomato 180g
  • 1 avocado 140g
  • Chickpeas (tinned weight) 50g

FOR TOFU AND CHICKPEA MARINADE

 

  • Cumin 15g
  • Soy sauce 20g
  • Cinnamon 5g
  • Ginger, fresh 15g
  • Liquid smoke 30g

Cooking Method

Step 1

Preheat the oven to 200°C (fan). Then cook the rice in a medium pan while preparing the other ingredients.

Step 2

Add the lentils, water, garlic and onion to a pot and simmer for 45 minutes, or until the lentils are soft.

Step 3

Finely grate the ginger.

Step 4

Add the ginger and the marinade ingredients to a small bowl and mix with a fork.

Step 5

Place the tofu cubes on a baking tray so that they all have their own space; then pour half of the marinade sauce over the tofu cubes on the tray.

Step 6

Place the tray of tofu into the middle of the oven for 15 minutes or until the cubes have turned golden.

Step 7

Drain out any water from the chickpeas; then add them to a frying pan and pour the remaining marinade over the chickpeas.

Step 8

Warm the chickpeas on a low heat for 10 minutes; stir every few minutes.

Step 9

Wash and chop the romaine.

Step 10

Create a bed of romaine in each of the four bowls.

Step 11

Wash the cucumber and cut into 1 cm strips; then dice the strips into 1 cm square cubes.

Step 12

Cut the cherry tomatoes into quarters.

Step 13 

Add the rice, spicy chickpeas, tomatoes, cucumber and corn to the bowl, in segments like in the picture.

Step 14

Halve the avocado; remove the pit; slice, and then scoop out the insides with a spoon.

Step 15

Add the tofu and avocado to the bowl to finish off; then serve.

Nutrition Facts

Serving Size 511g

Servings 4


Amount Per Serving
% Daily Value *
Total Fat 16g25%
Saturated Fat 2.6g13%
Total Carbohydrate 51g17%
Dietary Fiber 12g48%
Sugars 8.8g
Protein 20g40%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Directions

Taco Nutritional Information
This dish packs a nutrient punch. One serving provides around half your daily fibre requirements. It is also high in many nutrients, including:
 

  • Iron, which plays a role in red blood cell development.
  • Selenium, which is important for fertility and immune health.
  • Folic acid – for cell development and fetal development.

What Its Good For

Tofu

Tofu is one of the best sources of plant-based protein, and also contains all nine essential amino acids. It’s full of vitamins and minerals too, such as manganese, phosphorus and iron.

Rice

Rice is a good, healthier choice of carbohydrate, particularly if it’s brown. It does well for your digestive system as it’s a great source of soluble fibre, and works well as a gluten-free alternative.

Who Made This?

Hey, I’m Rowanna – certified holistic health coach and best selling author. Born and living in Scotland, UK with my husband and 3 children (all vegan). I write evidence-based health content for several multi-million dollar companies. Focusing on natural, kind ways to optimize health and wellbeing for my international clients. I also write recipes, books and courses that will inspire you to live a life filled with energy and joy.

Rowanna Watson

“I just want to say, I think you have just changed my life…

– DESIREE

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