Superfood bowls are popular because they’re versatile, healthy, and satisfying. Here, a quadruple hit of seeds (if you count the quinoa) with baked poppy seed crusted tofu, creamy dairy-free sunflower seed dressing, and sunflower seed sprouts combine for a super-tasty dinner bowl.
Tip
The sunflower seed dressing can also be made with pumpkin seeds or hemp hearts, and the tofu can be crusted in black and/or white sesame seeds.
Super Bowls with Poppy Seed Crusted Tofu
Ingredients
- 1/2 cup (125 mL) very hot, recently boiled water
- 1/3 cup (80 mL) raw, unsalted sunflower seeds
- 2 Tbsp (30 mL) lemon juice
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1 Tbsp (15 mL) maple syrup or honey
- 1 tsp (5 mL) gluten-free tamari
- 1 garlic clove, peeled
- 1 - 12 oz (350 g) package extra-firm organic tofu, drained, pressed, and cut into cubes
- 2 tsp (10 mL) extra-virgin olive oil
- 1 tsp (5 mL) gluten-free low-sodium tamari
- 1 Tbsp (15 mL) poppy seeds
- 2 cups (500 mL) cooked, hot quinoa
- 1 head broccoli, cut into florets and steamed until tender-crisp
- Sunflower seed sprouts or alfalfa sprouts, for garnish
Nutrition
Per serving:
- calories364
- protein18g
- fat18g
- saturated fat2g
- trans fat0g
- carbohydrates35g
- sugars5g
- fibre8g
- sodium208mg
Directions
01
Preheat oven to 375 F (190 C). Line large baking sheet with parchment paper.
02
Add hot water and sunflower seeds to blender. Let sit for 1 hour. Add remaining dressing ingredients and blend on high until smooth and creamy. If not using immediately, store in glass jar in refrigerator for up to 1 week, stirring before use.
03
On prepared baking sheet, coat tofu in oil and tamari, followed by poppy seeds. Bake for 15 to 20 minutes, until tofu has puffed and seeds have adhered to surface.
04
To assemble bowls, add sections of cooked quinoa, broccoli, and tofu. Drizzle generously with dressing and garnish with sprouts. Tastes great warm or chilled.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
