Vegetarian Menu Recipe

Cook the brown rice (and quinoa if using)

Rinse 1.5 cups brown rice (and 1/2 cup quinoa, if using) under cold water. In a medium saucepan combine rinsed rice (and quinoa) with 3 cups water and a pinch of salt. Bring to a boil, then reduce to a low simmer, cover and cook for 35–45 minutes until tender and water is absorbed. Remove from heat and let sit covered for 10 minutes, then fluff with a fork. Keep covered while you prepare the rest.

Prep the vegetables

While the grains cook, dice the onion, red pepper, and zucchini; grate the carrot; cut broccoli into small florets; and mince the garlic. Press tofu for at least 10 minutes to remove excess moisture, then cut into 1-inch cubes.

Sauté aromatics and vegetables

In a large sauté pan or wok, heat 1 tablespoon olive oil over medium-high heat. Add diced onion and cook 3–4 minutes until translucent. Add minced garlic and grated ginger; cook 30 seconds until fragrant. Add red pepper, carrots, and broccoli; cook 4–5 minutes, stirring, until vegetables begin to soften. Add zucchini and baby spinach and continue to cook 2–3 minutes until spinach wilts. Season vegetables with 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/2 teaspoon cumin, and 1/2 teaspoon smoked paprika while cooking.

Cook the tofu

In a separate nonstick skillet, heat the remaining 1 tablespoon olive oil over medium-high. Add cubed tofu in a single layer and let brown undisturbed 3–4 minutes. Toss or turn and brown on additional sides another 3–4 minutes until golden and slightly crisp. Add 1 tablespoon soy sauce to the tofu in the last minute to glaze and stir to coat. Remove from heat and set aside.

Warm the chickpeas

Add the drained, rinsed chickpeas to the vegetables in the large pan during the final 2 minutes of vegetable cooking so they warm through and pick up flavors.

Make the sauce

In a small bowl whisk together 3 tablespoons low-sodium soy sauce, 1 tablespoon rice vinegar, 1 tablespoon maple syrup, 1 teaspoon sesame oil, and 1/2 teaspoon chili flakes (if using). Adjust salt to taste — remember soy sauce adds saltiness.

Combine and finish

Return the tofu to the large vegetable pan. Pour the sauce over the tofu, vegetables, and chickpeas. Toss gently over medium heat 1–2 minutes until everything is well coated and warmed. Taste and adjust seasoning with additional soy sauce, lime juice (from 1 lime wedge), or a pinch of salt/pepper as needed.

Fluff the cooked rice and divide among 4 bowls (servings). Spoon the vegetable, chickpea, and tofu mixture over the rice. Sprinkle with toasted sesame seeds, chopped cilantro or parsley, and sliced scallions. Serve with lime wedges on the side for squeezing over each bowl.

Leftovers: Store components in separate airtight containers for up to 3–4 days; reheat gently in a skillet or microwave and squeeze fresh lime before serving.