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Black Eyed Peas Nourish Bowl Recipe Easy Healthy Ginger Garlic Tofu

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A wholesome, plant-based nourish bowl featuring crispy ginger garlic tofu paired with tender black eyed peas, quinoa, and fresh veggies. Quick, easy, and perfect for meal prep or a comforting family meal.

Ingredients

Scale
  • 1 cup dried black eyed peas (or 2 cups canned, rinsed and drained)
  • 4 cups water or vegetable broth
  • 1 bay leaf (optional)
  • Salt, to taste
  • 14 oz (400g) firm tofu, pressed and cubed
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon fresh ginger, minced
  • 3 garlic cloves, minced
  • 1 tablespoon sesame oil (or neutral oil like canola or avocado)
  • 1 teaspoon maple syrup or honey (optional)
  • 1 tablespoon cornstarch or arrowroot powder
  • 1 cup cooked quinoa or brown rice
  • 1 cup chopped kale or spinach
  • 1 small carrot, shredded
  • 1/2 cucumber, sliced thin
  • Fresh cilantro or parsley, for garnish
  • 1 tablespoon toasted sesame seeds (optional)
  • 2 tablespoons tahini (optional dressing)
  • 1 tablespoon lemon juice (optional dressing)
  • Water to thin dressing as needed

Instructions

  1. If using dried black eyed peas, rinse 1 cup under cold water and soak for at least 4 hours or overnight. Drain and place in a medium saucepan with 4 cups water or vegetable broth and a bay leaf. Bring to a boil, then reduce to a simmer and cook for 45-60 minutes until tender but not mushy. Season with salt near the end. If using canned peas, rinse and drain well.
  2. Press tofu by wrapping in a clean towel and placing a heavy object on top for 15-20 minutes. Cut into 1-inch cubes.
  3. In a bowl, whisk together soy sauce, minced ginger, garlic, sesame oil, and maple syrup. Toss tofu cubes gently in the marinade and let sit for at least 15 minutes.
  4. Sprinkle cornstarch evenly over marinated tofu and toss to coat.
  5. Heat a non-stick skillet or cast iron pan over medium-high heat. Add a drizzle of oil and place tofu cubes in a single layer. Cook for 3-4 minutes per side until golden and crispy. Avoid overcrowding the pan.
  6. Cook quinoa or brown rice according to package instructions. Chop kale or spinach, shred carrot, and slice cucumber while grain cooks.
  7. For optional dressing, whisk tahini, lemon juice, and enough water to achieve a drizzly consistency.
  8. Assemble the nourish bowl by layering cooked quinoa or rice, black eyed peas, kale or spinach, shredded carrot, cucumber slices, and top with crispy ginger garlic tofu. Drizzle with tahini dressing and sprinkle toasted sesame seeds and fresh herbs on top.

Notes

[‘Press tofu well to remove excess moisture for crispiness.’, ‘Marinate tofu for at least 15 minutes or overnight for deeper flavor.’, ‘Use medium-high heat and avoid overcrowding the pan when cooking tofu.’, ‘Simmer black eyed peas gently to keep them tender but intact.’, ‘Cook tofu in batches if needed to maintain crispiness.’, ‘Leftovers store well in an airtight container in the fridge for up to 3 days.’, ‘Reheat tofu separately to keep it crispy.’, ‘Swap quinoa for millet or barley, and use tamari instead of soy sauce for gluten-free.’, ‘Try baking tofu at 400°F for 25-30 minutes as an alternative cooking method.’]

Nutrition

Keywords: black eyed peas, nourish bowl, ginger garlic tofu, plant-based, healthy, easy recipe, meal prep, vegan, gluten-free

Find it online: https://avabowls.com/black-eyed-peas-nourish-bowl-recipe-easy-healthy-ginger-garlic-tofu/