Oriental Vegetable & Rice Bowl

Healthy Recipes

Serves: 2
Prep & Cooking time: 35-40 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C, K & E, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium and is low in saturated fats!

Who doesn’t love a bowl full of ‘colourful goodness’?! This recipe has all the flavours of a stir-fry but without actually stir-frying!  It’s a simple, nutritious, frugal, and tasty meal that you can throw together any time of the week! Use fresh or frozen ingredients; check out our other ideas below for further ways to adapt this recipe! 

Quick facts:

  • This recipe contains approx 4.5 portions of fruit/vegetables towards your 5-A-Day!
  • This is a high fibre meal (talk about pointing out the bleeding obvious!)!

 

We didn’t use the low-fat cooking oil; we ended up steaming and boiling everything instead!

 

 

Ingredients:

 

Nutritional Info:

NB: Per serving, this recipe contains moderate amounts (orange traffic light alert!) of fat and salt and low levels (green traffic light!) of saturated fat; there is approximately 1.8g of added sugar/serving (another green traffic light!).

 

 

Directions:

Cook the rice according to the packet instructions.

 

 

Meanwhile, place a small pot full of cold water over a medium-low heat. Bring to the boil. Add the beans. Reduce to a simmer. Cook for 4-6 minutes or until tender. Drain.

It was a freezer ‘clean out’! We used 50g of soya beans and 30g of broad beans.

 

 

In the meantime, cut the stalk off the head of broccoli. Separate the florets from the remaining stem; cut the florets into halves (or quarters if preferred). Discard the stalk/stem (or prepare it and use it in your meal!) and wash the florets.

 

 

Wash, trim the ends, peel and chop the carrot into ‘match-stick’ pieces.

 

 

Place the broccoli and carrot into a steamer pot with some cold water. Bring to the boil. Reduce to a simmer. Steam for 4-5 minutes or until just tender. Drain.

 

 

In the meantime, wash, peel and grate the ginger. Wash, remove the stem, de-seed (keep the seeds intact if you prefer spicier dishes!) and chop the chilli into thin strips. Wash, trim the ends and chop the onion into half (tops & bottoms); finely slice the onion and keep the halves separated. Wash, remove the stem, de-seed and chop the bell pepper into cubes.

 

 

Meanwhile, prepare the dressing. Place the ginger, chilli, onion (top half only), soya sauce, vinegar, sugar, lime juice and oil (if using) into a large measuring jug. Mix to combine and dissolve the sugar.

 

 

Place the beans, broccoli, carrot and bell pepper into a large mixing bowl.

 

 

Pour over the dressing.

 

 

Mix to coat. Taste and season/flavour it as necessary.

We added a little bit more lime juice!

 

 

Serve warm. Place the rice into a large serving bowl.

 

 

Add the vegetable mixture. Garnish with the remaining onion and peanuts.

We added a sprinkling of sesame seeds on the rice. 🙂

 

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container (ideally, place the rice into the fridge within an hour after cooking); reheat and consume within 1-2 days.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

 

If preferred…

  • Make the vegetable medley and dressing your own!  NB: Try making a spicy mustard vinaigrette or sweet chilli dressing- the sky is the limit!
  • Use quinoa, millet, brown long grain rice, wholemeal pasta or buckwheat soba noodles instead of the basmati rice!
  • We recommend washing down this meal with a small glass of unsweetened and fortified almond milk!

 

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