Recipe: Grilled Tofu Nourish Bowl

Recipe: Grilled Tofu Nourish Bowl

OH YUM! This Nourish bowl is super easy, quick, packed FULL of flavour and has all the essential nutrients to support you in motherhood. 

A Nourish bowl is really just a fancy word for a nutrient dense, balanced salad. You can use anything you like in your nourish bowl- from left over roast vegetables, cooked pasta, shredded chicken and any vegetables you like! The options are endless. 

This takes barely any time to put together and is a great lunch or dinner meal for time poor mums. 

This Grilled Tofu Nourish Bowl features a grilled tofu, mushrooms & spinach, sauerkraut, avocado, sesame seeds, crispy capsicum, cooling cucumber all on a bed on brown rice. The only cooking needed is for the tofu! 

It's a great idea to swap your proteins and vegetables up as this provides your body with different fibre & compounds which help to feed the good bacteria in your gut. Tofu is a wonderfully versatile ingredient rich in plant based protein and phyto-estrogens which can help reduce inflammation (just always make sure  your using non- GMO & organic tofu). Sauerkraut is a great option to feed the good bacteria in your gut and is readily available at most supermarkets & health food stores. 

Grilled Tofu Nourish Bowl- Serves 1 


1/2 cup cubed organic firm tofu 

1 tbsp soy sauce 

1 tsp raw local honey 

1/4 cup chopped mushrooms 

1 large handful of baby spinach 

1/4 avocado 

1/4 cup cucumber, chopped 

1/4 cup sliced green capsicum 

2 tbsp your choice of sauerkraut (we used red cabbage) 

1/2 cup left over cooked brown rice 

1 tsp sesame seeds


1. In a saucepan on medium heat add tofu, mushrooms and spinach

2. Sautee until spinach wilts and mushrooms become golden. Add in soy sauce, honey & a splash of water. Cook for a further 3-5 mins. 

3. Meanwhile, get your bowl out and spoon the rice on the bottom. Then begin to add your vegetables around the middle. 

4. Once the tofu mixture is cooked, add this ontop of the bowl 

5. Sprinkle the avocado with sesame seeds. 

6. Top the whole bowl with the sauerkraut 

7. ENJOY! 

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