
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 cup organic brown rice
- 2/3 cup chopped carrots
- 1 cup chopped yellow and red bell peppers
- 1 cup chopped fine green beans
- 2/3 cup organic corn
- 1 cup bok choy (steamed and chopped)
- 1 cup tofu (lightly sautéed in sesame oil)
- 1/2 tbsp garlic chopped
- 1 tbsp ginger chopped
- 6 thai basil leaves
- 2 tbsp sesame seeds (lightly roasted)
- 2 tbsp Sesame oil
- 2 tbsp Soy sauce
- 1 tbsp fish sauce (non-veg)
- 1 tsp heaped dry red chilli pepper
- 1 tsp heaped cracked black pepper
- 2 tbsp big green chilli chopped
- Poached egg (non-veg)

Prep:
- Boil rice
- Steam bok choy – leaving it a bit crispy
- Boil corn or use from a tin with no sugar added
- Chop carrots, beans, green chilli pepper, red and green bell peppers
- Separate 6 basil leaves
- Finely chop garlic and ginger
- Saute tofu in 1 tbsp sesame oil
- Lightly toast sesame seeds till light brown
Method:
- Pour 2 tbsp sesame seed oil in a wok and warm
- Add garlic, ginger and basil and cook for 3 minutes
- Add red chilli pepper and cracked black pepper and cook for 1 minute
- Throw in the carrots, green beans, green chilli, and cook until soft but still a bit crispy
- Add the corn, bell peppers and rice and toss together a few times

- Thrown in the bok choy and tofu
- Pour in the soy sauce and if you are using fish sauce
- Add himalayan salt to taste
- Toss together for 3 mins
- Spoon into a bowl and sprinkle the sesame seeds on top
- Poach and egg if you like and place it on top of the rice.
