Broccoli mushroom tofu (ZOE)

Name: Broccoli mushroom tofu (ZOE)
Ingredients: 1 cup/approx 200g of cooked grains (we used a mix of quinoa and spelt); 1/2 a head of broccoli chopped into florets; a handful of mushrooms (we used oyster); 140g/half a block of firm tofu (or whichever protein you like); A handful of cherry tomatoes; 3 tbsp tahini; juice of 1 lime; 1 tsp soy sauce; 1 garlic clove; 1 inch piece of ginger; half a red onion; 150ml of apple cider vinegar; 50ml water; Salt and pepper; Extra virgin olive oil; Optional seeds (we used hemp but a mix will get you extra plant points) and sauerkraut

6 steps

As our US Medical Director says: “The single greatest predictor of a healthy gut microbiome is the diversity of plants in your diet.” Research shows that people who eat around 30 different plants every week have much greater microbial diversity than those who eat just 10. While 30 might sound like a lot, when you realise this grain bowl will get you halfway there in a single meal, it feels a lot more achievable. All of these different plants provide dietary fibre and polyphenols which are important for feeding and maintaining your gut microbiome, which in turn, looks after you. The quantities below are for a single serve but you could double (or triple!) all of these for meal prep and you could use whichever grains, veggies or seeds you love or have on hand for a truly personalised and plant-packed bowl.

Updated at: Fri, 02 Feb 2024 16:11:49 GMT