Satisfying and nutritious Nutty Brown Rice Bowl!

Veggie rice bowl

Brown rice does not only have a nutty and wholesome flavour but, it is also as you must know a super healthy low GI food. It’s high fiber content allows it to be a favourite for heart health, optimum digestion and promotes fullness in small quantities.

Tofu used in this bowl is a non-gmo hard pressed one which is easy to sauté and does not break easily when mixed in rice. It is high in protein with all 8 essential amino acids – the ones we do not make in our body. So, it is a great protein option for vegetarians and vegans.

Sesame seed oil is my preferred choice for wok cooking, especially in this particular dish where I want the nutty aroma and the taste of asian flavour. It is a healthy oil as it is high in unsaturated fat. The sesame seeds are a powerhouse for minerals like calcium, potassium, magnesium, manganese and zinc.

The ample quantity of vegetables makes it super nutritious! Packed with vitamins A, B and C and anti-inflammatory antioxidants.

Serving size 4

Ingredients:

  1. 1 cup organic brown rice
  2. 2/3 cup chopped carrots
  3. 1 cup chopped yellow and red bell peppers
  4. 1 cup chopped fine green beans
  5. 2/3 cup organic corn
  6. 1 cup bok choy (steamed and chopped)
  7. 1 cup tofu (lightly sautéed in sesame oil)
  8. 1/2 tbsp garlic chopped
  9. 1 tbsp ginger chopped
  10. 6 thai basil leaves
  11. 2 tbsp sesame seeds (lightly roasted)
  12. 2 tbsp Sesame oil
  13. 2 tbsp Soy sauce
  14. 1 tbsp fish sauce (non-veg)
  15. 1 tsp heaped dry red chilli pepper
  16. 1 tsp heaped cracked black pepper
  17. 2 tbsp big green chilli chopped
  18. Poached egg (non-veg)
Boiled rice, steamed book choy, lightly cooked tofu, toasted sesame seeds and chopped veggies

Prep:

  1. Boil rice
  2. Steam bok choy – leaving it a bit crispy
  3. Boil corn or use from a tin with no sugar added
  4. Chop carrots, beans, green chilli pepper, red and green bell peppers
  5. Separate 6 basil leaves
  6. Finely chop garlic and ginger
  7. Saute tofu in 1 tbsp sesame oil
  8. Lightly toast sesame seeds till light brown

Method:

  1. Pour 2 tbsp sesame seed oil in a wok and warm
  2. Add garlic, ginger and basil and cook for 3 minutes
  3. Add red chilli pepper and cracked black pepper and cook for 1 minute
  4. Throw in the carrots, green beans, green chilli, and cook until soft but still a bit crispy
  5. Add the corn, bell peppers and rice and toss together a few times
Tossed rice and veggies
  1. Thrown in the bok choy and tofu
  2. Pour in the soy sauce and if you are using fish sauce
  3. Add himalayan salt to taste
  4. Toss together for 3 mins
  5. Spoon into a bowl and sprinkle the sesame seeds on top
  6. Poach and egg if you like and place it on top of the rice.
Rice bowl with tofu, nourishing veggies with sesame seeds sprinkled on top

Author: Healthybalance

I am a certified integrative nutrition health coach from the Institute of Integrative Nutrition. I run workshops on wellness and work with clients individually. My coaching involves enabling clients to address the root cause of any imbalances in their lives and to empower them to become advocates for themselves so that they can make long-term changes that lead to their optimum health and wellness. The work of an integrative nutrition health coach is to help clients understand the synergy that exists between the primary areas in ones life like sleep, exercise, satisfaction in our relationships, career and other such domains and the food we eat. I work with young adults ages 12 and above and women, mostly pertaining to weight loss, gut issues, and hormonal imbalances.

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