Enjoy-a-Bowl

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Prep Time: 15 mins | Cook Time: 45 mins | Serves: 1

Ingredients

Bowl

• 1 small red onion, diced

• 1 medium bell pepper, diced

• 1 medium zucchini, diced

• ½ cucumber, thinly sliced

• 1 medium tomato, diced

• 1 c fresh spinach

• 1 avocado, sliced

• 1 tsp garlic powder

• 2 Tbsp olive oil

• 1 c cooked brown rice

• 4 Tbsp feta cheese, divided

• 1 lb extra firm tofu, diced

• Salt and pepper to taste

Vinaigrette

• ¼ c olive oil

• ¼ c red wine vinegar

• 1 tsp oregano

• 2 cloves garlic, minced

• 1 Tbsp Dijon mustard

• Salt and pepper to taste

Directions

1. Toss zucchini, bell pepper, onion, garlic powder, salt and pepper, and 1 tablespoon olive oil. Put vegetables on sheet pan and roast in 375-degree oven for approximately 20 minutes.

2. Toss diced tofu and 1 tablespoon olive oil. Place on sheet pan and roast for approximately 20 minutes or until tofu is crisp.

3. For the vinaigrette add mustard, oregano, vinegar, salt and pepper. Slowly add in olive oil.

4. To build the bowl start with ¼ cup brown rice in the bottom, then layer with spinach, roasted vegetables, and tofu. Then top with cucumber, tomato, avocado, feta cheese, and vinaigrette.

Notes

• Change the vinaigrette and vegetables for culturally specific flavor profiles.

• Add nuts and seeds for additional nutrients.

• Swap out fresh vegetables for frozen and canned for convenience.

Nutrition: (per serving) Calories: 298.3 kcals | Total Fat: 14.1 g | Saturated Fat: 3.9 g | Sodium: 196.6 mg | Carb: 13.7 g | Protein: 17.5 g | Fiber: 4.7 g.

In the Kitchen | January 2023
Basecamp Prevention + Wellness, Providence | providencebasecamp.org