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Brown Rice Power Bowl

August 7, 2018

I don't often make bold claims about my food (okay sometimes I do), but try this recipe for my Brown Rice Power Bowl and you will never want to have rice any other way ever again! This is the ultimate super bowl - brown rice, puy lentils, asparagus, tenderstem broccoli, yellow pepper, peanut butter, soy sauce, ginger and garlic - this sounds like a totally random combination of ingredients - but the combination of salty, nutty and spicy is simply amazing! Don't take my word for it - please just try it and let me know what you think!

 

In terms of the health benefits of this rice bowl, they are numerous:

 

  1. Brown Rice - contains high levels of fibre, which is great for keeping your guy healthy. Also high in manganese - helpful in keeping your bones strong and healthy

  2. Puy lentils - also high in fibre, in addition to being a fab vegetarian source of energy-boosting iron that is vital for the cardiovascular system and for energy.

  3. Asparagus - an excellent source of folate and vitamin K; asparagus supports the manufacture of red blood cells and also helps bones absorb calcium

  4. Broccoli - a great source of vitamin C, which helps the cells that make up the immune system

  5. Peanut butter - the oleic acid in peanuts, as well as the protein and fibre, can help to lower bad LDL cholesterol while maintaining good levels of HDL cholesterol.

 

 

 

 

Serves 2 

 

Ingredients:

 

 

  • Rapeseed oil

  • Sesame oil

  • 3 large garlic cloves, peeled & finely chopped

  • 5 cm piece fresh ginger, peeled & finely sliced

  • 1 large red chilli, deseeded & finely chopped

  • 6 spring onions, finely chopped

  • 2 tbsp dark soy sauce

  • 1 yellow pepper, chopped into bite-size chunks

  • 180g asparagus spears, chopped in half

  • 200g tenderstem broccoli, chopped in half

  • 2 tbsp crunchy peanut butter

  • 20ml water

  • 1/3 cup cooked puy lentils

  • 1/3 cup cooked basmati brown rice

  • Salt

  • Chilli flakes

 

 

Method:

 

 

  1. Grab a large saucepan, place on a medium heat and add a glug of both the rapeseed and sesame oil. When hot, add the garlic and ginger and cook for 1-2 minutes until slightly browned.

  2. Then add the 3/4 of the red chilli and 5/6 of the spring onions. Cook until the onions have softened, about 3-4 minutes.

  3. Pour in the soy sauce and stir. Then add in the yellow pepper and asparagus and stir for 2 minutes. Then add in the broccoli and stir for another 2 minutes.

  4. Add the peanut butter and water to the pan and ensure all the vegetables are well covered. Taste and season with salt and chilli flakes, if necessary.

  5. Turn the heat to low, and then add in the cooked rice and puy lentils and fold it into the vegetables for 1-2 minutes.

  6. Sprinkle over the remaining red chilli and spring onions, and serve immediately in a large bowl.

 

 

And enjoy!

Kesar

 

 

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