Tofu Scramble, Rainbow Buddha Bowl & Cauliflower Lentil Curry

A full day of plant-based meals with three different legumes for protein variety, iron paired deliberately with vitamin C for absorption, and nutritional yeast covering the one nutrient plant-based diets most commonly miss: B12.

How many days are you prepping for?

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Days3

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Prep Directions

Sequenced so the oven and stovetop overlap.

Get the oven and quinoa going

Preheat oven to 425°F. Rinse the quinoa, combine with water in a pot, bring to a boil, then cover and simmer.

15 min simmer

Roast the sweet potato and chickpeas

Toss the sweet potato and chickpeas with olive oil, salt, and pepper. Spread on a sheet pan and roast.

25 min

Start the curry base

While the sweet potato roasts, heat oil in a pot and sauté the onion, garlic, and ginger until fragrant. Stir in the curry powder, turmeric, and cumin, and toast briefly.

4–5 min

Simmer the curry

Add the cauliflower, diced tomatoes, and coconut milk. Simmer until the cauliflower is tender, then stir in the canned lentils to heat through.

12–15 min

Start the brown rice

Cook the brown rice according to package directions, timed to finish alongside the curry.

35–40 min

Finish the curry

Stir the spinach into the curry until just wilted. Season with salt to taste.

2 min

Whisk the tahini-lemon dressing

Whisk together the tahini, lemon juice, maple syrup, a splash of water to thin, and a pinch of salt until smooth and pourable.

Build the scramble

Heat oil in a skillet and sauté the diced onion and bell pepper until softened. Crumble in the tofu, add the turmeric, cumin, and garlic powder, and cook until heated through. Fold in the black beans and spinach until warmed and just wilted, then stir in the nutritional yeast.

8–10 min

Portion everything

Divide the scramble into containers. Build the buddha bowls with quinoa, roasted sweet potato and chickpeas, cabbage, and cherry tomatoes, keeping the dressing on the side. Divide the curry over brown rice into containers.

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Shopping List

Consolidated across all three recipes and scaled to your selected number of days.

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Daily Nutrient Snapshot

What one day of this plan (1 scramble + 1 buddha bowl + 1 curry) provides, compared to commonly cited daily reference intakes.