EDAMAME AND BROWN RICE BOWL

EDAMAME AND BROWN RICE BOWL

Edamame and Brown Rice Bowl is a refreshing and protein-packed meal that blends simple whole food ingredients with bold Asian flavours. This vibrant dish brings together nutty brown rice, tender edamame, crunchy carrots, a drizzle of sesame oil and soy sauce for a flavourful yet balanced combination. Finished with fresh scallions for an aromatic lift, this recipe makes an ideal lunch or light dinner, perfect for those seeking a nutritious and no-fuss plant-based option. It’s quick to prepare and naturally vegan, offering plenty of fibre, plant-based protein and healthy fats in every bite. This dish is also highly customizable and great as a base for added toppings like tofu, avocado or chilli flakes. Whether eaten warm or chilled, this satisfying grain bowl is a go-to for busy days or mindful eating moments.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Asian

PREPARATION/TECHNIQUES

Stir-Fry

OCCASION/HOLIDAY

Spring

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, Low Fat, Quick & Easy, Low Cholesterol

DISH TYPE

Salad

INGREDIENTS

• ½ cup cooked brown rice

• ¼ cup shelled edamame

• ¼ cup grated carrots

• 1 tbsp soy sauce

• ½ tsp sesame oil

• 1 tbsp chopped scallions

FULL NUTRITIONAL INFORMATION

• Calories: 197.7 kcal

• Protein: 8.5 g

• Carbohydrates: 30.2 g

• Sugars: 2.4 g

• Fibre: 4.8 g

• Fat: 5.2 g

• Saturated Fat: 0.7 g

• Sodium: 901.6 mg

• Potassium: 420.1 mg

• Iron: 1.8 mg

• Calcium: 52.8 g

PREPARATION

• Warm Rice: In a non-stick pan or microwave, gently warm the cooked brown rice until heated through.

• Heat Edamame: If frozen, steam or microwave shelled edamame for 1–2 minutes until tender.

• Combine Ingredients: In a mixing bowl, combine rice, edamame and grated carrots.

• Add Flavour: Drizzle in soy sauce and sesame oil, then toss well to coat evenly.

• Top With Scallions: Sprinkle chopped scallions over the top just before serving.

• Serve Warm Or Chilled: Enjoy immediately or chill for a cold rice salad variation.

PREP TIME

5 minutes

COOKING TIME

5 minutes

TIPS

• Use Pre-Cooked Rice: It saves time and helps to reduce kitchen mess.

• Grate Carrots Fresh: They’ll taste crisper and more vibrant than pre-shredded.

• Steam Edamame Lightly: Keeps them firm and green without becoming mushy.

• Adjust Soy Sauce: For sodium control, use low-sodium soy sauce or tamari.

• Toss Gently: Avoid breaking the edamame while mixing the bowl.

VARIATIONS

• Add Crunch: Include sesame seeds, chopped peanuts or shredded nori.

• Make It Spicy: Stir in sriracha, chilli oil or red pepper flakes.

• Boost Protein: Top with marinated tofu or baked tempeh.

• Use Other Grains: Swap brown rice for quinoa, bulgur or cauliflower rice.

• Add Freshness: Mix in diced cucumber, radish or a squeeze of lime.

• Sweeten Lightly: Add a dash of maple syrup to balance the salty soy.

PREPPING AND STORAGE

• Fridge Storage: Keeps well in an airtight container for up to 3 days.

• Great For Meal Prep: Prepare the base ahead and add fresh toppings later.

• Not Ideal For Freezing: The texture of rice and edamame may change.

• Serve Chilled Or Reheated: Delicious cold or gently warmed in a microwave.