This is a very versatile dish. Top the brown rice with your favorite steamed or sautéed vegetables and plant base protein. I love using baked tofu to make this a wholesome and filling bowl.
About the recipe
I am mindful of our daily calcium intake and try to make healthy meals for my family. Calcium is the most vital mineral for strong bones. It is also essential for blood clotting, muscle contraction, and nerve function. If we don’t take in enough calcium, our body uses the calcium reserves in our bones to supply the muscles, heart and nerves. So, it’s important that we take the required daily dosage of calcium. Milk and other dairy provide over 50% of dietary calcium. It is also found in beans and legumes, some green vegetables, such as spinach and broccoli, and nuts and fruit. Today, I have a high calcium meal that is easy to make, delicious and 100% vegan. This brown rice veggie bowl is packed with calcium rich ingredients. Brown rice along with spinach, broccoli and tofu make this a healthy and filling dish. This vegetarian rice bowl is inspired from one of my favorite frozen entrée, Amy’s Brown Rice & Vegetable Bowl. This copy cat recipe is easy to make and very versatile. You can make a big batch of brown rice in the instant pot. Steam or sauté your favorite vegetables and make this rice bowl anytime during the week. The best part of this vegan brown rice bowl is the creamy tahini sauce. Almond butter, tahini along with soy sauce and vinegar make this a nutty and very tasty dressing. You can make a big batch of the sauce and use it as a salad dressing or even as a dip.
Ingredients
For the details of the exact quantities of each ingredient and the list of ingredients needed, check the printable recipe card below. Here are the ingredients you need to make this brown rice and veggie bowl:
Brown Rice ~ I use short grain brown rice, but you can also use medium or long grain brown rice. Alternately, substitute with your favorite whole grain. Quinoa, farro, millets are all great options here. Vegetables ~ I love using red onion, mushrooms, spinach, broccoli and bell peppers. But you can use your favorite veggies like cauliflower, kale, swiss chard, edamame and so on. Plant based protein ~ I love using store bought baked tofu, but you can bake your own at home. You can also use other protein like cooked beans, edamame etc.
Here are the ingredients you need to make the creamy tahini sauce:
Tahini Almond butter ~ either creamy or crunchy variety. Soy sauce ~ preferably low sodium. Rice vinegar Garlic cloves Sriracha sauce, salt and pepper.
Instructions
For the detailed instructions on how to make the recipe with exact timings, check the printable recipe card below. Here is how to make this brown rice veggieful veggie bowl recipe:
Cook Brown Rice
Combine rinsed and drained brown rice and water in the Instant pot. Cook on high pressure/ manual for 18 minutes. Let the pressure release naturally for 10 minutes and quick release the reminder. Alternately, you can cook brown rice on the stove top. Combine rice with water in a saucepan and bring to a simmer. Cook covered on medium-low flame for 30~45 minutes or until all of the water is absorbed and rice is tender. Keep rice warm while you prepare the veggies.
Prepare Veggies
Heat 2 teaspoons oil in a sauté pan on medium heat; add the sliced onions and a pinch of salt. Cook, stirring occasionally, until golden brown and slightly caramelized around the edges. Season with salt and pepper. Remove onto a large plate. Clean the pan with a paper towel, add 1 teaspoon oil, add broccoli and cook until tender and slightly browned around the edges. Season with salt and pepper. Remove onto the plate. Heat 2 teaspoons oil and add the mushrooms and cook till the tender. Season with salt and pepper. Remove onto the plate. Heat the remaining 1 teaspoon oil and cook the the bell pepper until crisp tender. Stir in the spinach and cook until wilted. Season with salt and pepper. Remove onto the plate.
Make Creamy Tahini Sauce
Here is the recipe for tahini sauce: In a small bowl, whisk tahini, almond butter, soy sauce, rice vinegar, sriracha, garlic clove, salt and pepper. Add the water and whisk to make a smooth dressing. Add more if the sauce is too thick. Taste and adjust the seasoning.
Assemble Veggie Bowl
Take ½ cup of rice in a serving bowl, mix in 1 tablespoon dressing. Place quarter of the veggies and tofu on the rice. Drizzle generously with the dressing over everything and ENJOY!!
Expert Tips
Substitute brown rice with your favorite whole grain. Farro, millets are all great options here. Veggie quinoa bowl is one of my absolute favorite. I use red onion, mushrooms, spinach, broccoli and bell peppers. But you can make yours a veggieful veggie bowl with your your favorite vegetables. Steamed or sautéed cauliflower, kale, swiss chard, carrots, and so on are all amazing. Instead of sautéing the vegetables, you can also roast them in a 400°F preheated oven for about 30~40 minutes. Please note that some veggies roast faster than the others. To add protein and make to make this a wholesome meal, I add store bought baked tofu, but you can bake your own at home. You can also use other protein like cooked beans, edamame etc. Make rice and black eyed peas by swapping out tofu with the beans. Make a big double batch of the creamy tahini sauce. Store it in an airtight container for up to 1 week. Use it as a salad dressing or even as a dip. The best part of this brown rice bowl with vegetables is that it can be made ahead of time. Cook a big batch of brown rice and sauté/ roast your vegetables. Whip up the tahini sauce. Store everything in separate airtight containers in the fridge. Reheat the veggies and rice before serving.
You might also like
Here are a few more delicious vegetarian meals that you might like: I love hearing from you!! If you’ve tried this and liked it, then don’t forget to let me know. Give a star rating and let me know in the comments below. Also tag me in your creations on Instagram @cooks_hideout. I love sharing photos when people make my recipes. You can use the hashtag #cookshideout too.
Recipe Card
