Sweet Mustard Tofu Bowl With Millet and Greens
Part of The $2 Lunch Series, this nutritious and affordable meal is a cinch to throw together during your Sunday meal prep.
Prep Time 25 mins
Cook Time 35 mins
Total Time 1 hr
For the tofu:
- 1 pound super (or extra) firm tofu, sprouted if possible, cut into rectangles 1/3 inch thick ($2 to $2.50)
- 1/4 cup dijon mustard ($.50)
- 3 Tablespoons maple syrup ($.65)
- 1 teaspoon soy sauce (tamari for gluten-free) ($.05)
- 1/2 cup nutritional yeast, optional
For the millet pilaf:
- 1 Tablespoon olive oil, optional ($.20)
- 1 onion, chopped ($.50)
- 3 cloves garlic, minced ($.10)
- 1 1/4 cups millet, rinsed ($1.07)
- 2 1/2 cups water
- 1 medium carrot, peeled, diced ($.10)
- 1 teaspoon salt
For the greens:
- 1 bunch collard greens or other leafy green ($3.00)
- 1/4 teaspoon smoked paprika, optional
- pinch of salt
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 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.
Calories: 495kcal | Carbohydrates: 67g | Protein: 26g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 945mg | Fiber: 11g | Sugar: 13g | Vitamin A: 10400IU | Vitamin C: 28.1mg | Calcium: 600mg | Iron: 6.7mg
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