THE HUNGER-DEFYING COMBINATION of 19g of protein, 7g of fiber, and 10g of fat (mostly unsaturated) per bowl will help prevent overeating in-between meals.

Nutrition (per bowl)

Calories: 321; total fat: 10g; saturated fat: 1g; protein: 19g; carbohydrates: 39g; sugar: 2g; fiber: 7g; cholesterol: 0mg; sodium: 251mg

Recipe and photo by Alexandra Caspero, R.D. of Delish Knowl

Prep Time: 20

Cook Time: 15

For the tofu bowl:
2 cups cooked brown rice
1 cups shredded carrots
2 cups spinach leaves
2 cups broccoli florets
2 tsp olive oil or additional sesame oil, divided
1 cup chickpeas (drained and rinsed, if using canned)
Salt and pepper
450g extra-firm tofu, pressed and drained
For the peanut sauce:
1-2 Tbsp toasted sesame oil
¼ cup low sodium soy sauce
¼ cup 100% pure maple syrup
2 tsp chili garlic sauce
¼ cup creamy or crunchy peanut butter
How to make it

Preheat the oven to 205°C. Cube tofu and place in a single layer on a non-stick baking sheet, and cook for 25 minutes. If you aren’t using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven, and place in a shallow bowl.

Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add ½ of the sauce to the tofu bowl, and let marinate while you prepare the rest of the ingredients.

Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven, and roast for 20 minutes until just tender.

Heat remaining olive or sesame oil in a large non-stick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden brown, about 3-4 minutes.

To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼ broccoli, ¼ cup garbanzo beans, and a few pieces of tofu. Drizzle with remaining peanut sauce.