A sweet tofu with ginger and sesame, accompanied by a creamy mango salsa with avocado.
A vibrant vegetarian bowl of colors, flavors and textures!
Mango and avocado, a digestive health duo!
In addition to being a source of vitamins C, E, B6 and K and antioxidants (carotenoids), mango provides an interesting source of soluble fibers. These fibers promote better blood sugar management and help lower blood cholesterol levels. In addition, mango is rich in prebiotics, these sugars fermented by good intestinal bacteria which in turn produce AGCC.
Avocados are a high source of good fats (mainly monounsaturated), fiber and antioxidants (vitamin E). Good fats are beneficial to hormonal health, and are an ally against constipation by «lubricating» the stool. Half a lawyer provides 6.7 g total fibre, including 4.7 g insoluble fibre. This combo promotes intestinal transit while helping to regulate blood sugar levels and satiety, and providing fuel for intestinal bacteria.
Vegetarian bowl with mango salsa
Ingredients
Sweet tofu with ginger and sesame
- 1 block (454g) extra-firm tofu, diced
- 3 tbsp (45 ml) maple syrup
- 2 tbsp (30 ml) white balsamic vinegar
- 1 tbsp (15 ml) sesame oil
- 1 tbsp (15 ml) fresh ginger, grated
Salsa
- 1 mango, cut into small pieces
- 1 avocado, cut into small pieces
- 2 green onions
- 1 t. (250 ml) celery, cut into small pieces
- Juice of half a lime
- Thai basil or fresh coriander, finely chopped
Bowl
- 1 t. (250 ml) canned black beans, rinsed and drained
- ½ t. (125 ml) brown rice with jasmine, dry
- 2 t. (500 ml) lettuce or greens of your choice (spinach, rocket, lettuce, etc.)
Instructions
- First cook the rice according to the instructions on the packaging.
- In a bowl, combine all ingredients for the tofu marinade. Mix in the tofu marinade and coat well. Cook tofu blocks in a skillet until lightly browned.
- Meanwhile, combine all salsa ingredients. Adjust seasoning if necessary.
- Serve tofu and salsa with rice, greens and black beans. Garnish with fresh herbs.
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