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Good Cooking: Make this curried tofu buddha bowl

Passionate about food which is as full of goodness as flavour, Cambridge nutritionist and plant-based chef Melanie Hanspall shares a monthly recipe with Velvet. On the menu for June: a gluten-free and vegan Curried Tofu Buddha Bowl

A powerhouse of nutrients in this recipe. Tofu is a great source of plant protein, fibre and also contains calcium, iron and manganese. Greens are a great source of magnesium and fibre which aids bone health and digestion. Carrots contain an antioxidant called beta carotene which supports the immune system while avocado is a rich source of healthy fats and fibre. The seeds contain plant protein, fibre and healthy fats – all of which help to stabilize blood sugar and keep our energy levels sustained. These proportions serve two.

Love Nutrition Cambridge June 21 Velvet Recipe - Curried Tofu Buddha Bow (46766039)
Love Nutrition Cambridge June 21 Velvet Recipe - Curried Tofu Buddha Bow (46766039)


100g brown rice

1 large carrot

Handful dark greens

1 ripe avocado

Small handful mixed seeds

200g organic firm tofu, cut into 2cm cubes

3 tbsp vegan mayo

½ lemon, juiced

3 tsp curry powder

Olive oil

Optional sea salt and pepper


Cook the brown rice according to pack instructions.

Slice the greens and stir fry for a minute in a little olive oil – set aside.

Make the mayo dressing by adding some lemon to the mayo and also a splash of water to loosen. Optionally season with the sea salt and pepper.

Coat the cubes of tofu in the curry powder and gently pan fry for 5 minutes in a little olive oil.

Peel and then grate or ribbon the carrot.

Cut and slice the avocado.

When the rice is cooked, drain and then add half to each serving bowl.

Arrange the other ingredients into the bowl.

Drizzle the lemon mayo dressing and sprinkle the seeds on top.

Meet Melanie

Healthy eating and cooking has always been a huge passion of mine and I was lucky enough to have been taught to cook from scratch by my parents who are both amazing cooks. I love cooking with all sorts of herbs and spices and discovering new dishes!

My Dad is Indian, so my love of all things Indian, including the food, runs through my veins. My regular trips to India are incredibly inspiring, as the people, food and places are so vibrant and full of life.

Around eight years ago now, I turned my passion into a career which was the best thing I’ve ever done and am now involved in a number of projects covering all aspects of health, food and nutrition.

I am plant based and believe that you can get a nutritious balanced diet from plant foods, with the exception of B12 and Omega 3 which can be taken as a supplement. I would advise anyone thinking of changing to a plant based diet to seek advice from a professional.

See lovenutritioncambridge.co.uk for more information.

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