Zucchini, pumpkin, tofu brown rice bowl

Zucchini, pumpkin, tofu brown rice

This rice bowl is nutrient dense with plenty zucchini, pumpkin, tofu and brown rice. It has a high fiber content and therefore a great meal to add to your diet as fiber is known to help lower blood pressure, reduce the risk of heart disease and stroke. In addition Zucchini is rich in antioxidants and anti-inflammatory phytonutrients, that help rid the body of free radicals and low lying inflammation. It is also great for healthy digestion as it has a high amount of water, fiber and electrolytes. Pumpkin in addition to it’s polysaccharide fibers, has several nutrients like the carotenoids, vitamin C, and minerals such as potassium and magnesium which have been researched for their role in health and chronic disease prevention. Pumpkin has been used in some cultures as a medicinal plant to treat diabetes, high blood pressure, high cholesterol, and inflammation. Other than it’s nutritious value this dish is satiating and a complete meal. I have purposely cubed the vegetables so that they give bulk to the meal.

Ingredients :

  1. 2 cups cubed pumpkin
  2. 2 cups cubed zucchini
  3. 1 1/2 cup (200 gms) cubed hard pressed non-gmo tofu
  4. 4 cups cooked brown rice
  5. 1 small diced onion
  6. 2 tbsp chopped garlic
  7. 2 deseeded and chopped red chilli padi
  8. 1 sliced big green chilli pepper
  9. 2 tbsp chopped chinese parsley
  10. 1 tbsp tamari soy sauce
  11. 1 tsp cracked black pepper
  12. 2 1/2 tbsp olive oil
  13. Pinch of pink himalayan salt
Prep – chilli pepper, red chilli padi, garlic, onion, parsley, tofu, brown rice, pumpkin and zucchini

Method :

  1. Place the zucchini and pumpkin in a baking dish
  2. Drizzle olive oil
  3. Sprinkle some salt, black pepper and the chopped parsley on top
  4. Grill for 15 minutes
  5. Warm 1 tbsp olive oil in a wok
  6. Add onions and garlic till soft
  7. Add chilli padi and green chilli pepper
  8. Add in the brown rice and toss for a few minutes
  9. Warm 1 tbsp olive oil in a pan and sauté tofu with the tamari for a few seconds
  10. Combine the grilled zucchini, pumpkin with the tofu
  11. Toss in the cooked rice and serve!
Zucchini, pumpkin and tofu brown rice bowl


Author: Healthybalance

I am a certified integrative nutrition health coach from the Institute of Integrative Nutrition. I run workshops on wellness and work with clients individually. My coaching involves enabling clients to address the root cause of any imbalances in their lives and to empower them to become advocates for themselves so that they can make long-term changes that lead to their optimum health and wellness. The work of an integrative nutrition health coach is to help clients understand the synergy that exists between the primary areas in ones life like sleep, exercise, satisfaction in our relationships, career and other such domains and the food we eat. I work with young adults ages 12 and above and women, mostly pertaining to weight loss, gut issues, and hormonal imbalances.

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