Sweet Mustard Tofu Bowl With Millet and Greens
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
25 mins
-
Cook Time
25 mins
-
Total Time
1 hr
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Servings
4 servings
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Calories
495 kcal
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Course
Main Course
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Cuisine
American
Sweet Mustard Tofu Bowl With Millet and Greens
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Part of The $2 Lunch Series, this nutritious and affordable meal is a cinch to throw together during your Sunday meal prep.
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Ingredients
For the tofu:
- 1 pound super (or extra) firm tofu, sprouted if possible, cut into rectangles ⅓ inch thick ($2 to $2.50)
- ¼ cup Dijon mustard ($.50)
- 3 Tablespoons maple syrup ($.65)
- 1 teaspoon soy sauce (tamari for gluten-free) ($.05)
- pepper
- ½ cup nutritional yeast, optional
For the millet pilaf:
- 1 Tablespoon olive oil, optional ($.20)
- 1 onion, chopped ($.50)
- 3 cloves garlic, minced ($.10)
- 1 ¼ cups hulled millet, rinsed ($1.07)
- 2 ½ cups water
- 1 medium carrot, peeled, diced ($.10)
- 1 teaspoon salt
For the greens:
- 1 bunch collard greens or other leafy green ($3.00)
- ¼ teaspoon smoked paprika, optional
- pinch of salt
Instructions
Make the tofu:
- Preheat oven to 400 degrees and line a baking sheet with parchment or a silicone mat.
- Press the tofu (if using sprouted, super-firm tofu that contains very little water, you can skip this step; just pat it dry before dipping/coating): Cut the tofu and place on a lint-free dish towel or paper towels. Arrange so that the tofu is surrounded on both sides by towel(s). Place a heavy skillet or weighted baking sheet on top of the tofu. Let sit 15 minutes.
- Mix the mustard, maple syrup, soy sauce, and pepper in a bowl. Coat each slice of pressed tofu in sauce, draining the excess, then coat in nutritional yeast, if using. Place in a single layer on the prepared pan. Bake for 20 minutes, flip the tofu, and bake another 10 to 15 minutes or until lightly browned.
Make the millet pilaf:
- Heat a deep saute pan or soup pot over medium heat. Add the oil, if using, and onion. Stirring occasionally, cook the onion 4 to 5 minutes or until it is just becoming translucent. Add the garlic and cook for 2 more minutes.
- Add the rinsed and drained millet to the pan. Stirring frequently, cook just long enough to "dry out" the millet and toast it slightly. This should take 2 to 4 minutes, depending on how well the millet was drained after rinsing.
- Add the water, salt, and carrot to the pot and bring to a boil. Stir once, cover, and reduce heat to low. Cook 20 to 25 minutes or until the water has been absorbed. Uncover and let stand 5 minutes. Fluff with a fork.
Saute the greens:
- Preheat a sauté pan over medium heat. Add the collard greens and a pinch of salt. Cook 2 to 3 minutes, or until dark green and wilted. Sprinkle with smoked paprika and remove from heat.
- Serve immediately or store each component separately for meal prep.
Notes
- Refrigerate leftovers for up to 4 days.
Nutrition Information
Show Details
Calories
495kcal
(25%)
Carbohydrates
67g
(22%)
Protein
26g
(52%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Cholesterol
0mg
(0%)
Sodium
945mg
(39%)
Fiber
11g
(44%)
Sugar
13g
(26%)
Vitamin A
10400IU
(208%)
Vitamin C
28.1mg
(31%)
Calcium
600mg
(60%)
Iron
6.7mg
(37%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 495 kcal
% Daily Value*
| Calories | 495kcal | 25% |
| Carbohydrates | 67g | 22% |
| Protein | 26g | 52% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 0mg | 0% |
| Sodium | 945mg | 39% |
| Fiber | 11g | 44% |
| Sugar | 13g | 26% |
| Vitamin A | 10400IU | 208% |
| Vitamin C | 28.1mg | 31% |
| Calcium | 600mg | 60% |
| Iron | 6.7mg | 37% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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