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Dragon Bowl Meal Prep

  • Cooking time
  • Prep time
  • Portions 6
recipe image Dragon Bowl Meal Prep



  • 2 cups short-grain brown rice
  • 3 1/2 cups filtered water
  • 1 tablespoon tamari or soy sauce
  • 1 teaspoon toasted sesame oil
  • 2 tablespoons Country Crock® Avocado Oil Stick
  • 1 tablespoon rice vinegar
  • 1 teaspoon sea salt
  • 2 teaspoons garlic powder
  • 1/4 teaspoon cayenne pepper
  • freshly ground black pepper
  • 1 medium butternut squash
  • 2 tablespoons avocado oil
  • 1/2 teaspoon sea salt
  • freshly ground black pepper

Roasted Vegetables

  • 1/2 medium-sized red cabbage, sliced thinly
  • 2 teaspoons rice vinegar
  • salt, to taste
  • black pepper, to taste
  • 1 can (15 oz.) cooked chickpeas, rinsed and drained


  • 1 block (16 oz.) high protein, extra-firm tofu
  • 2 tablespoons avocado oil
  • 2 tablespoon tamari
  • 1 teaspoon rice vinegar
  • black pepper, to taste

Miso Tahini Dressing

  • 1/4 cup freshly squeezed lemon juice
  • 1/4 cup raw tahini
  • 1/4 cup mellow white miso or chickpea miso
  • 1/2 cup filtered water
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon tamari
  • 1 large garlic clove, minced
  • avocado, peeled and cut into chunks (serve upon plating)
  • sauerkraut or kimchi
  • thinly sliced cucumber
  • thinly sliced radishes, soaked in a small bowl of water for 10 minutes
  • chopped mixed nuts (almond, pistachios, or walnuts, perferably raw)
  • Sprouted seeds like pumpkin or sunflower
  • Freshly chopped herbs (parsley, cilantro, or basil)
Energy (kcal)424 kcal
Energy (kJ)1775 kJ
Protein (g)13.2 g
Carbohydrate incl. fibre (g)49.0 g
Carbohydrate excl. fibre (g)36.9 g
Sugar (g)10.3 g
Fibre (g)12.1 g
Fat (g)22.5 g
Saturated fat (g)2.9 g
Unsaturated fat (g)18.1 g
Monounsaturated fat (g)12.2 g
Polyunsaturated fat (g)5.9 g
Trans fat (g)0.0 g
Cholesterol (mg)0 mg
Sodium (mg)1531 mg
Salt (g)3.83 g
Vitamin A (IU)14502 IU
Vitamin C (mg)67.1 mg
Calcium (mg)159 mg
Iron (mg)4.64 mg
Potassium (mg)1100 mg


  1. Preheat oven to 375 degrees F and line a large baking sheet with parchment paper.
  2. Rinse rice thoroughly in a colander. Add all of the ingredients into a rice cooker and cook until done. While the rice is cooking, you can begin prepping your other ingredients.
  3. Peel and cut the butternut squash and tofu into bite-sized pieces. Transfer tofu to a bowl and toss with avocado oil, tamari, rice vinegar, and black pepper. Transfer to a parchment-lined baking sheet, leaving some space for the squash. Next, place butternut squash chunks into the same bowl as the tofu. Toss with avocado oil, salt, and pepper. Transfer to the baking sheet with the tofu. Place into the oven and bake for 30 minutes.
  4. Now for the dressing. For a super creamy smooth texture, use a small blender to mix everything nicely. If you don’t have a blender, place all dressing ingredients into a jar with a lid and shake.
  5. For the chickpeas, toss them with some salt and pepper in a small bowl. For the cabbage, sprinkle on some salt, pepper, and rice vinegar.
  6. Add everything equally to your containers. When you’re ready to eat, dump one of the meals into a skillet and roast at 375 degrees F for 15-20 minutes, until thoroughly heated and the chickpeas begin to toast. Drizzle with desired amount of dressing and enjoy!
Recipe by Timothy Pakron @mississippivegan

For added richness, you can also use some melted Country Crock Plant Butter® with Avocado Oil Stick to roast the butternut squash and tofu with. And because the butter has a high burning point, it's great for roasting.

Some people like to freeze and defrost their tofu before cooking. This makes the texture slightly different and chewier. I quite like doing this sometimes, but it's not necessary. If you decide to try it, simply place the whole block (in the package) in the freezer overnight. Once defrosted, remove from packing and carry on with the way you would use it in this (or any other) recipe!

For the purple cabbage, I like to cut the head into quarters and then thinly slice so the strands aren’t too long.

You want to hold off on prepping the avocado as it will get brown. Simply wait until ready to serve.

If you are bring your meal to a work environment and you only have access to a microwave, you could totally use that too. The results won't be quite as good but you'll still have a delicious hot meal to enjoy.