Bettina's Kitchen Stories: Protein Power Bowl with Astrid
Healthy can be delicious, and fitness trainer Astrid is here to prove it! Together, we prepare a complete and balanced dish and talk about fitness, healthy eating, and how to achieve your own feel-good body.
Protein power bowl with tofu & tahini dressing
Ingredients (for 2 servings)
Base:
- 120 g quinoa or rice
- 1 pinch of salt
Protein:
- 150 g tofu
- 1 tsp olive oil
- lemon juice, salt & pepper
Vegetables:
- 1 small broccoli, in florets
- 100 g frozen peas
- 1 large carrot
Dressing:
- 2 tbsp tahini
- juice of 1 lemon
- 1 tsp maple syrup or honey
- 1 clove garlic, grated
- 2–3 tbsp water
- salt & pepper
Topping:
- fresh parsley
- 1 tsp sesame seeds
Method
- Cook the rice or quinoa in salted water.
- Season the tofu with oil, salt, pepper, and lemon and brown it in a pan or bake in the oven.
- Blanch the broccoli and peas.
- Mix the tahini, lemon juice, maple syrup, garlic, and water until you have a smooth cream.
- Assemble the bowl: base, vegetables, tofu, dressing, and topping.
