Tofu Mediterranean Bowl

Ingredients

• 540g Firm tofu
• 300g Brown rice
• 2 tomatoes Tomatoes
• 120g Baby spinach
• 1 zucchini Zucchini
• 25ml Olive oil

Method

1. Prep the ingredients Set out tofu, brown rice, tomato, spinach, zucchini and olive oil. Wash, trim, and chop tomato and zucchini before heating the pan. Rinse spinach and pat the leaves dry. Measure olive oil.
2. Cook the base Bring a large saucepan of water to the boil and add the brown rice. Leave it to boil for 30-35 minutes until tender while you prepare the other ingredients in the following steps.
3. Prepare the protein While the rice boils, drain the tofu, pat it dry and cut it into 2 cm cubes. Cook the tofu in a large non-stick frying pan over medium-high heat with the olive oil for 8-10 minutes, turning, until hot and lightly browned.
4. Prepare the vegetables Add zucchini and two tablespoons of water to the same pan. Cook over medium heat for 3-5 minutes until tender, then add tomato and spinach off the heat.
5. Season the bowl Toss the warm ingredients together so the flavours are evenly mixed before assembling.
6. Assemble Drain the brown rice well once it is tender. Divide brown rice, tofu, and vegetables between bowls.
7. Serve Serve warm, checking that each bowl has a balanced mix of protein, vegetables, and base.