Protein Boost | Mumbai Power Bowls with Tofu & Maple-Masala Roasted Green Beans
Zingy Kachumber Salad & Basmati Rice
Cooking time
20 minutes
Servings
2/4
Calories
800 /serving
Power up on proteins! Add tofu to your meal with our Protein Boost option. The power is all plant-based in these luminous bowls. Green beans get a healthy glow from roasting under a coating of sweet maple syrup and complex Indian spices. They find a cool partner in cucumber, tomato and cilantro kachumber salad refreshed with lemon juice, set on a fluffy base of warm basmati rice.
We will send you:
- 300g Green beans
- 1 Bunch of cilantro
- 1 Lemon
- 2 Cucumbers
- 1 Tomato
- 160g Basmati rice
- 15ml Maple syrup
- 1 Block of tofu (non-GMO)
- 8g Curry Favour spices (garlic purée, coriander, ginger purée, sea salt, paprika, cumin, turmeric)
Contains: Soy
You will need:
Medium pot
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Large pan
Total Fat
33 g
Saturated Fat
5 g
Sodium
220 mg
Total Carb
93 g
Sugars
16 g
Protein
38 g
Fibre
12 g
Preparation
Cook the rice
Preheat the oven to 450°F. In a medium pot, combine the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Roast the green beans
Meanwhile, juice the lemon. Remove the stem ends of the green beans. In a large bowl, combine ½ the lemon juice, ½ the maple syrup, a drizzle of oil and the spices. Add the green beans; toss well. Arrange on a lined sheet pan and roast, 5 to 8 min., until crisp-tender.
Make the kachumber salad
Meanwhile, cut the tomato into ½ inch wedges. Halve the cucumbers lengthwise; cut crosswise into ½ inch pieces. Pick ½ the cilantro leaves off the stems; roughly chop the remaining leaves and stems. In a medium bowl, combine the tomato, cucumbers, chopped cilantro, remaining lemon juice and maple syrup, 2 tbsp oil (double for 4 portions) and S&P.
Cook the tofu
Pat the tofu dry with paper towel and cut into medium cubes; season with S&P. In a large pan, heat a drizzle of oil on medium-high. Add the tofu and cook, 2 to 3 min. per side, until golden and heated through.
Plate your dish
Divide the rice between your bowls. Top with the tofu, green beans and kachumber salad. Garnish with the remaining cilantro. Bon appétit!
Adopt Richard
$5 from every puppet sold will go to Second Harvest, an organization that connects surplus food with charities.
