Recipes for the Runner: Vegan Protein Bowl

Vegetarian and vegan diets are gaining traction, not just among the general population, but also within the athletic community. As more and more qualified professionals advocate for the health (and ethical) benefits of a plant-based diet, athletes have realized that, with a little extra thought and planning, their nutritional needs can be met without eating meat.

This unique, protein-rich dish is a nutrient powerhouse. Iron from the spinach and tofu is supported by vitamin C from the pineapple, while the nut butter provides zinc and healthy fats. Protein is provided by both the nut butter and the tofu, which also provides Omega-3 fatty acids.

• 1 tablespoon oil (any kind should work)
• 1 onion, sliced
• 2 garlic cloves, minced
• ~16 oz spinach, fresh or frozen (other greens like kale or chard will work too)
• 1 20-ounce can crushed pineapple, undrained
• ½ cup peanut butter (or your choice of nut butter)
• 1 box firm tofu, cubed
• Pinch of salt
• Crushed red pepper flakes
• Optional toppings:
  • Tabasco or other hot pepper sauce
  • Raisins
  • Whole peanuts
  • Fresh cilantro

Step 1: Heat the oil in a large frying pan or Dutch oven. Add the onion and sauté until the pieces just starting to brown, about seven minutes. Add the garlic according to how strong you prefer: adding it earlier in the cooking time will decrease its pungency, while adding it during the last thirty seconds will create a stronger flavor. We recommend adding it with approximately two minutes remaining.

• In the meantime, as the onions cook, cube the tofu and press to drain liquid. You might trying placing a paper towel over it, then a cutting board and some cook books or whatever heavy objects are lying around. This isn’t crucial, but will help the tofu retain its shape and consistency.

Step 2: Add the full can of crushed pineapple to the pan, juice included, and bring the entire mixture to a simmer.

Step 3: Add the spinach and work in until completely incorporated. If spinach is frozen, cover while stirring every couple minutes as it thaws. Cook for about five minutes.

Step 4: Add in the peanut butter and stir until completely incorporated.

Step 5: Add salt, red pepper flakes, or any other desired spices.

Step 6: Add the tofu, folding it in carefully so the pieces stay whole as much as possible. Cover and let cook for about five minutes.

Step 7: Serve over rice or couscous. Garnish with toppings as desired.