Published On: Mon, Jul 22nd, 2019

Harvest bowl recipe

Create something both healthy and satisfying with this recipe for a harvest bowl. Perfect comfort food.

harvest bowl

Harvest bowl

A wonderful blend of flavours, and packed with vegetables and other healthy goodness. What's not to like?

Course lunch
Keyword harvest, rice
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 4
Calories 392 kcal
Author Lauren Lovatt

Ingredients

  • 190g (3¼oz) brown rice
  • ¼ of a red cabbage
  • 50g (1¾oz) Brussels sprouts
  • 20g (¾oz) pumpkin seeds toasted
  • 25g (1oz) kimchi
  • 55g (1¾oz) sesame oil
  • 1 garlic clove peeled, crushed
  • 25g (1oz) ginger grated
  • 1 tbsp rice vinegar
  • 1 tbsp tamari
  • 50g (1¾oz) kale
  • 1 tsp salt
  • a sprinkle of seaweed or nori flakes (optional)

Instructions

  1. Add the rice and 700ml (22fl oz) water to a pan with a lid and bring to the boil. If you have time to soak the raw rice overnight, this will reduce the cooking time and make the rice more digestible.

  2. Cook the rice for 30 minutes (20 minutes if soaked) with the lid on. Check towards the end of cooking that the rice is cooked and the water is absorbed.

  3. When done, put a piece of kitchen towel between the lid and the pan and allow to stand for 5 minutes.

  4. Meanwhile, prepare the salad.

  5. Finely slice the red cabbage and place into a bowl. Cut the ends of the sprouts and finely shred them. In a small bowl, mix together the miso, 2 tbsp water, 2 tbsp sesame oil, vinegar, crushed garlic and ginger to form a smooth dressing. Pour over the cabbage and massage in with your hands until well coated. Set aside.

  6. Strip the kale from its stems, place in a bowl and sprinkle with salt and the remaining sesame oil. Massage for up to 5 minutes until the kale looks cooked. This is a delicious way to enjoy kale! Now sprinkle over the kimchi and pumpkin seeds.

  7. Drizzle the tamari over the rice and, if adding seaweed, sprinkle over the top. Spoon the rice onto a plate and layer the two salads on top.

Nutrition Facts
Harvest bowl
Amount Per Serving
Calories 392 Calories from Fat 165
% Daily Value*
Total Fat 18.3g 28%
Saturated Fat 2.8g 14%
Sugars 2.1g
Protein 10.2g 20%
* Percent Daily Values are based on a 2000 calorie diet.

 

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