Rice Harvest Bowl

By: Admin Date: 01-Sep 2020 Reading Time: 2 Mins

The Rice Harvest Bowl is a nutrient-packed, plant-based meal featuring hearty grains, roasted vegetables, and fresh toppings, finished with a tangy lemon dressing. This bowl offers a balance of flavors and textures, making it both satisfying and nutritious.

For a Serving Size of Two:

Ingredients:

1 cup (200 grams) cooked brown rice or quinoa
1/2 cup (75 grams) roasted sweet potato, diced
1/2 cup (50 grams) roasted Brussels sprouts, halved
1/2 cup (50 grams) roasted chickpeas
1/4 cup (30 grams) shredded carrots
1/4 cup (30 grams) diced cucumber
1/4 avocado, sliced
1 tablespoon pumpkin seeds
Fresh parsley or cilantro, for garnish
2 tablespoons olive oil
1 tablespoon lemon juice
1/2 teaspoon Dijon mustard
1/2 teaspoon maple syrup (optional)
Salt and pepper to taste

Procedure:

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, maple syrup (if using), salt, and pepper. Set aside.
In a large bowl, add the cooked brown rice or quinoa as the base. Arrange the roasted sweet potato, Brussels sprouts, chickpeas, shredded carrots, cucumber, and avocado on top.
Sprinkle pumpkin seeds over the bowl, then drizzle with dressing.
Garnish with fresh parsley or cilantro, and serve immediately.

Nutritional Benefits:

A rice harvest bowl provides a wholesome mix of protein, healthy fats, and complex carbohydrates, making it ideal for sustained energy. Brown rice or quinoa serves as a fiber-rich base, supporting digestion and stabilizing blood sugar.
Roasted vegetables like sweet potatoes and Brussels sprouts supply vitamins A, C, and K, along with antioxidants and anti-inflammatory compounds. Chickpeas add plant-based protein and fiber, while avocado offers heart-healthy fats and essential nutrients. Pumpkin seeds are rich in magnesium and zinc, promoting heart and immune health.

Calories: 200 kcal
Protein: 7 g
Carbohydrates: 32.3 g
Fat: 5.8 g