Experience the perfect blend of flavors and textures with this hearty Adzuki Bean Bowl featuring smoked tofu and roasted vegetables. Ready in just 30 minutes, this vegan bowl packs a powerful punch of over 30 grams of protein per serving, ensuring a delicious and nutrient-dense meal that will satisfy even the most discerning palate.
https://www.youtube.com/shorts/xSJDKYIDgpQ
Ingredients
🍠 1 large or 2 small/medium sweet potatoes, diced
🧀 250g Vivera Smoked Extra Firm Tofu
🍄 300g shiitake mushrooms, roughly chopped
🧂 1 tbsp tamari or soy sauce
🧂 A dash tamari
🧅 1/2 onion, finely chopped
🧄 3 cloves garlic, crushed
🌿 1 tbsp coriander stalks
🌶️ 1 tbsp fresh red chili, chopped
🌿 1 tsp ground coriander
🌿 1 tsp ground cumin
🌶️ 2 tsp smoked paprika
🌶️ 1/2 tsp cayenne pepper
🌿 A pinch of ground cinnamon
🥫 700g canned adzuki beans including their juices
🍵 1/2 tsp vegetable bullion powder
🫒 Extra virgin olive oil
🧂 A pinch of sea salt
🧂 A little sea salt
🧂 Black pepper, a good few twists
🥖 Toasted sourdough bread
🌿 Fresh coriander
🌻 Optional toasted seeds
Instructions
1- Preheat and Roast Vegetables:
- Preheat your oven to 200°C (392°F).
- Dice the sweet potatoes and toss them with extra virgin olive oil and a little sea salt. Spread on a baking tray and roast them for 15-20 minutes.
- Roughly chop the shiitake mushrooms. Place them on a separate baking tray, drizzle with olive oil, and add 1 tbsp tamari. Roast for 20 minutes or until crispy.
2- Prepare the Base:
- In a large saucepan or a Le Creuset enameled cast iron Dutch oven, heat a generous amount of olive oil over low-medium heat. Add the finely chopped onion with a pinch of sea salt. Cook for about 5 minutes until softened.
- Add the crushed garlic, coriander stalks, and chopped chili to the pan. Cook for an additional 5 minutes.
3- Add Spices and Beans:
- Stir in the dried spices: ground coriander, cumin, smoked paprika, cayenne pepper, and cinnamon. Toast the spices for 90 seconds to release their aroma.
- Add the canned adzuki beans along with their juices, and incorporate the vegetable bullion powder. Bring to a simmer and cook for 10 minutes, adjusting seasoning as necessary.
4- Cook the Tofu:
- Squeeze excess water from the Vivera Smoked Extra Firm Tofu, then crumble or cube it.
- Fry the tofu in olive oil and a little sea salt until pale yellow. Add a dash of tamari and a few twists of black pepper.
- Fry for another 2-3 minutes, then taste and adjust seasoning if needed before removing from heat.
5- Assemble the Bowl:
- In the saucepan, gently layer the roasted sweet potatoes, crispy mushrooms, and fried tofu into the adzuki bean mixture. Ensure everything is well combined.
6- Serve:
- Divide the bean bowl into individual bowls or serve directly from the saucepan.
- Serve with toasted sourdough bread, garnish with fresh coriander, and, if desired, top with additional sliced red chili or toasted seeds for extra heat and texture.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Protein: 33g per serving
Equipment: Baking trays, Le Creuset Dutch oven, Wooden cutting board, Knife, Grater/Microplane, Blue silicone spatula, Frying pan
Cooking Tips
- Ensure sweet potatoes and mushrooms are well-roasted for enhanced flavor.
- Toast spices briefly to maximize their fragrance.
- Adjust seasoning to taste before serving.
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YouTube channel - Sophie Waplington