Creamy Greens And Tofu Power Bowl

This Creamy Greens and Tofu Power Bowl is a wholesome, under-500 calorie meal with the perfect balance of protein, carbs, and healthy fats. With 19.7g of protein, plenty of fiber, and nutrient-dense veggies, it’s a satisfying bowl that supports your health goals without compromising on flavor.

Though it may seem like there are several elements, this bowl comes together surprisingly quickly. Each component uses simple ingredients and minimal prep, making it easy to cook in under 30-40 minutes. It’s a great way to enjoy a nutritious, well-balanced meal without spending hours in the kitchen.

This bowl is also great for meal prep. You can cook the rice, sauté the veggies, and prep the creamed spinach in advance—just reheat and assemble when you’re ready to eat. It stores well in the fridge and makes healthy eating easy throughout the week.

Step 1: Prepare the Lite Creamed Spinach & Corn

Heat a pan over medium flame and drizzle in a minimal amount of oil—just enough to lightly coat the base. Add finely chopped garlic and onions, and sauté until the onions turn soft and translucent. Once the onions are tender, season the mixture with salt, red chilli flakes, freshly ground black pepper, and a pinch of oregano. Stir well to combine and let the spices bloom for about a minute.

Next, add the sweet corn. If you’re using fresh corn, make sure it’s steamed beforehand, as raw corn can take longer to soften. Cook the corn for 2–3 minutes until tender. Sprinkle in the all-purpose flour (maida) and mix thoroughly. Continue cooking for a minute to eliminate the raw flour taste and to form a base for the sauce.

Gradually pour in the milk while stirring continuously. Allow the mixture to simmer for a few minutes until it begins to thicken slightly.

Finally, add the chopped spinach. Stir well and cook for 4–5 minutes until the spinach wilts and blends into the creamy base.

Your Lite Creamed Spinach & Corn is now ready to serve—warm, comforting, and lighter than the classic version.

Step 2: Prepare the Herbed Rice

Heat a small amount of oil in a pan over medium heat. Once hot, add garlic along with red chilli flakes, freshly cracked black pepper, and mixed oregano seasoning. Sauté for a few seconds until the garlic is fragrant and the spices release their aroma.

Add the pre-cooked rice to the pan and toss well to ensure the herb and spice mixture coats the grains evenly. Sprinkle in the salt and sliced spring onions, and continue to stir gently, taking care not to mash the rice. If you’re monitoring your sodium intake, feel free to skip the salt here, as the accompanying dishes are already well-seasoned.

Your Herbed Rice is now ready—a simple, aromatic base that pairs well with a variety of main dishes.

Step 3: Prepare the Tofu and Bell Pepper Stir-Fry

Heat in a wide pan or wok over high heat. Add finely chopped garlic and sauté for a few seconds until it turns fragrant. Add the cubed onions, cubed tofu, and a mix of colorful bell peppers. Keep the flame high and stir-fry the mixture for 3–4 minutes, allowing the vegetables and tofu to develop a light char for added flavor and texture.

Once the vegetables are slightly blistered and the tofu is golden in spots, sprinkle in the peri peri seasoning and salt. Toss everything well to ensure the seasoning coats the ingredients evenly.

Finish with a garnish of freshly chopped spring onions. Your Tofu and Bell Pepper Stir-Fry is now ready—vibrant, flavorful, and packed with a subtle smoky kick.

Final Step: Assemble and Serve To plate the dish, take a generous scoop of the herbed rice and place it as the base in a wide serving bowl. Spoon the warm, creamy spinach and corn mixture alongside, followed by the vibrant tofu and bell pepper stir-fry.

Top the bowl with a perfectly boiled egg—halved or whole, as you prefer—for an extra boost of protein and a satisfying finish. The combination of textures and flavors in this balanced bowl makes it a wholesome, nourishing meal perfect for lunch or dinner. Serve warm and enjoy.

Creamed Spinach & Corn 1 teaspoon vegetable oil 2 cups baby spinach leaves, chopped 3/4 cup frozen sweet corn 1/2 cup onion, finely chopped 2 teaspoon maida (all purpose flour) 1 cup milk 1/4 teaspoon salt 3 cloves garlic, minced 1/2 teaspoon red chilli flakes 1/2 teaspoon mixed oregano seasoning 1/4 teaspoon black pepper powder

Herbed Rice 1 teaspoon vegetable oil 2.5 cups cooked basmati rice 1/2 teaspoon salt 1/4 teaspoon black pepper powder 1/4 teaspoon red chilli flakes 1/2 teaspoon mixed oregano seasoning 3 cloves garlic, minced 2 sprigs spring onions, chopped

Tofu and Bell Pepper Stir-Fry 1 teaspoon vegetable oil 3 cloves garlic, minced 1/3 cup onion, diced 2 cups mixed bell peppers, diced 150 grams tofu, diced 1/4 teaspoon salt 1/2 teaspoon peri peri seasoning 2 sprigs spring onions, chopped

Eggs 3 boiled eggs

Step 1: Prepare the Lite Creamed Spinach & Corn Heat a pan over medium flame and drizzle in a minimal amount of oil—just enough to lightly coat the base. Add finely chopped garlic and onions, and sauté until the onions turn soft and translucent.

Once the onions are tender, season the mixture with salt, red chilli flakes, freshly ground black pepper, and a pinch of oregano. Stir well to combine and let the spices bloom for about a minute.

Next, add the sweet corn. If you’re using fresh corn, make sure it’s steamed beforehand, as raw corn can take longer to soften. Cook the corn for 2–3 minutes until tender.

Sprinkle in the all-purpose flour (maida) and mix thoroughly. Continue cooking for a minute to eliminate the raw flour taste and to form a base for the sauce.

Gradually pour in the milk while stirring continuously. Allow the mixture to simmer for a few minutes until it begins to thicken slightly.

Finally, add the chopped spinach. Stir well and cook for 4–5 minutes until the spinach wilts and blends into the creamy base.

Your Lite Creamed Spinach & Corn is now ready to serve—warm, comforting, and lighter than the classic version.

Step 2: Prepare the Herbed Rice Heat a small amount of oil in a pan over medium heat. Once hot, add garlic along with red chilli flakes, freshly cracked black pepper, and mixed oregano seasoning. Sauté for a few seconds until the garlic is fragrant and the spices release their aroma.

If you’re monitoring your sodium intake, feel free to skip the salt here, as the accompanying dishes are already well-seasoned.

Your Herbed Rice is now ready—a simple, aromatic base that pairs well with a variety of main dishes.

Step 3: Prepare the Tofu and Bell Pepper Stir-Fry Heat in a wide pan or wok over high heat. Add finely chopped garlic and sauté for a few seconds until it turns fragrant.

Add the cubed onions, cubed tofu, and a mix of colorful bell peppers. Keep the flame high and stir-fry the mixture for 3–4 minutes, allowing the vegetables and tofu to develop a light char for added flavor and texture.

Once the vegetables are slightly blistered and the tofu is golden in spots, sprinkle in the peri peri seasoning and salt. Toss everything well to ensure the seasoning coats the ingredients evenly.

Finish with a garnish of freshly chopped spring onions. Your Tofu and Bell Pepper Stir-Fry is now ready—vibrant, flavorful, and packed with a subtle smoky kick.

Author: Suguna Vinodh
Prep Time: 10m
Cook Time: 30m