Meatless Monday: Dragon Boat Rice Bowl with Miso Tofu Dressing

Looking to mix up your Meatless Monday menu with a unique recipe? Look no further than this rad Asian-inspired rice bowl, which features a bevy of healthy-yet-trendy ingredients including miso, tofu, and alfalfa sprouts.

Miso, well known as a Japanese soup, is rich in savoury flavour that will impress even the most discerning foodie. This fermented paste can also boost our digestive health thanks to its high levels of beneficial bacteria. Blended tofu, meanwhile, adds protein to this zingy rice bowl while ensuring that the dressing is smooth and creamy.

White miso paste is called for here, but red or awase miso paste will work in a pinch. Keep in mind that darker varieties will have a saltier, more intense flavour. You can also adjust the amount of miso paste depending on how salty you like your meals. To up the cool factor of your next lunchtime salad, consider making extras of the umami dressing.  

Dragon Boat Rice Bowl with Miso Tofu Dressing 

From Irene McGuinness’s “Marvellous Miso” 

Dressing 

4 oz (125 g) organic firm tofu
3 Tbsp (45 mL) seasoned rice vinegar
2 Tbsp (30 mL) white miso paste
1 Tbsp (15 mL) extra-virgin olive oil
1/4 cup (60 mL) water
1 Tbsp (15 mL) peeled and grated fresh ginger
1 garlic clove, minced
1/4 tsp (1 mL) crushed red chillies

Rice Bowl

3 cups (750 mL) cooked brown basmati rice
2 large carrots, peeled and cut into matchsticks
2 zucchini, cut into matchsticks
1 bunch green Swiss chard or kale, finely shredded
1 cup (250 mL) alfalfa sprouts
4 green onions, finely chopped
Bunch of cilantro
1 Tbsp (15 mL) toasted sesame seeds

Combine dressing ingredients in blender or food processor. Whirl until very smooth. Add a little more water if needed. Cover and refrigerate until ready to use.

Slightly warm dressing in small saucepan, whisking to keep it creamy. Do not boil.

Place 3/4 cup (180 mL) cooked rice in bowl. Drizzle 2 Tbsp (30 mL) warmed dressing over rice and gently toss to coat. Garnish with carrots, zucchini, and chard. Drizzle with desired amount of remaining dressing and top with sprouts, green onions, generous sprigs of cilantro, and a sprinkle of sesame seeds.

Serves 4.

Each serving contains: 313 calories; 12 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 52 g total carbohydrates (9 g sugars, 8 g fibre); 453 mg sodium