Lemon & Herb Endurance Bowl

A fresh whole-food bowl combining marinated tofu, seasonal vegetables and fragrant herbs. Designed to fuel endurance training and recovery.

• Prep time: 20 mins

• Cook time: 25 mins

• Servings: 2

  
  

Ingredients

• 180g brown rice

• 300g firm tofu, pressed and cubed

• 1 tbsp olive oil

Lemon & Herb Marinade

• Juice of 1 lemon

• Zest of ½ lemon

• 3 garlic cloves (finely grated)

• 1½ tsp Dijon mustard

• 1 tbsp fresh parsley (finely chopped)

• 1 tbsp fresh thyme (finely chopped)

• 1 tsp fresh rosemary (finely chopped)

• 1 tbsp low-salt soy sauce

• Freshly ground black pepper

Vegetables

• 1 broccoli (cut into florets)

• 2 carrots (sliced)

• 1 courgette (sliced)

• 1 red pepper (sliced)

• Lemon Herb Dressing

• 2 tbsp extra virgin olive oil

• Juice of ½ lemon

• 2 tbsp fresh parsley (finely chopped)

• 1 tsp fresh thyme (finely chopped)

• Freshly ground black pepper

• To Finish

• Sea salt (to taste)

• Freshly ground black pepper

• Extra parsley (optional)

Method

1. Marinate the Tofu

Whisk together all of the marinade ingredients before coating the tofu thoroughly. Leave to marinate for 20 minutes while preparing the rice and vegetables.

2. Cook the Rice

Cook the brown rice according to the packet instructions.

3. Prepare the Vegetables

Steam or roast the broccoli, carrots, courgette and red pepper until tender while still retaining a little bite.

4. Cook the Tofu

Heat the olive oil in a large frying pan over a medium heat. Cook the marinated tofu for 8–10 minutes, turning regularly until golden on all sides. You can alternatively put into the oven for 10 minutes in a casserole, stir half way through.

5. Make the Dressing

Whisk together the olive oil, lemon juice, parsley, thyme and black pepper.

6. Assemble the Bowl

Divide the cooked brown rice between two bowls before adding the vegetables and golden tofu.

Drizzle generously with the lemon herb dressing.

7. Finish & Serve

Season with sea salt and freshly ground black pepper to taste immediately before serving.

Serve straight away.