EDAMAME AND BROWN RICE BOWL WITH CARROTS

EDAMAME AND BROWN RICE BOWL WITH CARROTS

Edamame And Brown Rice Bowl with Carrots 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. It is finished with fresh scallions for an aromatic lift, which 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 Edamame And Brown Rice Bowl with Carrots 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

Bowl

INGREDIENTS

• 100 grams | 3.53 ounces | ½ cup cooked brown rice
• 40 grams | 1.41 ounces | ¼ cup shelled edamame
• 25 grams | 0.88 ounces | ¼ cup grated carrots
• 15 milliliters | 0.51 fluid ounces | 1 tablespoon soy sauce
• 2.5 milliliters | 0.08 fluid ounces | ½ teaspoon sesame oil
• 6 grams | 0.21 ounces | 1 tablespoon chopped scallions

FULL NUTRITIONAL INFORMATION

• Calories: 278 kilocalories
• Fat: 10.5 grams
• Saturated Fat: 1.6 grams
• Carbohydrate: 40.7 grams
• Sugar: 5.6 grams
• Fibre: 11.4 grams
• Sodium: 600 milligrams
• Protein: 9.8 grams
• Calcium: 107 milligrams
• Potassium: 635 milligrams
• Iron: 2.8 milligrams

PREPARATION

• Warm Rice: Place the cooked brown rice in a non-stick pan or microwave-safe bowl. Heat gently for 2 to 3 minutes until warmed through without drying out.
• Heat Edamame: If using frozen edamame, steam or microwave them for 1 to 2 minutes until tender yet still bright green in colour.
• Combine Ingredients: Transfer the rice, warmed edamame and freshly grated carrots into a mixing bowl. Toss gently for 1 minute to distribute evenly.
• Add Flavour: Drizzle soy sauce and sesame oil over the mixture. Stir well for 1 minute until everything is evenly coated with flavour.
• Top With Scallions: Sprinkle the freshly chopped scallions across the bowl just before serving. This step takes about 30 seconds and adds a fresh aroma.
• Serve Warm Or Chilled: Enjoy the bowl immediately while warm or refrigerate for at least 10 minutes if you prefer a cold rice salad variation.

PREPARATION TIME

5 minutes

COOKING TIME

7 minutes

TIPS

Here are some helpful tips for Edamame And Brown Rice Bowl With Carrots:

• 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

• Refrigerator Storage: Keeps well in an airtight container for up to 3 days.
• Great For Meal Preparation: 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.