Description
Flavor-packed, balanced rice bowls made with whole grains, lean proteins, colorful veggies, and tasty sauces—perfect for meal prep or a nourishing dinner.
Ingredients
1 cup brown rice (or quinoa, cauliflower rice)
1 cup chopped vegetables (e.g., carrots, broccoli, bell peppers)
1 serving protein (salmon, chicken, tofu, or beans)
1–2 tbsp sauce (tahini, soy-ginger, chipotle aioli)
Toppings: sesame seeds, avocado, pickled onions
Instructions
1. Rinse 1 cup of brown rice in cold water and cook as directed (using a rice cooker or stovetop).
2. Chop your vegetables, season with olive oil, smoked paprika, and roast at 400°F for 20–25 minutes.
3. Cook your protein: grill or pan-sear over medium-high heat (5 mins/side for salmon or tofu, 8 mins for chicken).
4. Assemble the bowl: layer rice → protein → veggies → drizzle sauce → add garnishes.
5. Serve warm. Optionally top with lemon juice or crushed nuts for extra flavor and texture.
Notes
Customize with your favorite grains, proteins, and sauces.
For meal prep, store components separately and assemble fresh.
Add spices like turmeric or ginger for anti-inflammatory benefits.
This recipe scales well—great for prepping 3–4 servings at once.
- Prep Time: 10 mins
- Cook Time: 25 mins
- Category: Lunch, Dinner
- Method: Grilled, Roasted
- Cuisine: Fusion
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 4g
- Sodium: 420mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 40mg
Keywords: healthy rice bowl, meal prep, easy dinner, gluten-free, vegan option