Training

Trainers

Gyms & Centers

Nutrition

Health

Rehabilitation Exercises

Academy

Select Country

Select Language

Join

Main mealVegetarianBalancedVeganLegumes€€€

Nourishing Black Rice Bowl with Edamame and Miso Dressing

Name: Nourishing Black Rice Bowl with Edamame and Miso Dressing
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2
Ingredients: 150 g Rice, black, unenriched, raw; 150 g Edamame, frozen, unprepared; 1 large Carrots, mature, raw; 1 medium Cucumber, with peel, raw; 0.5 medium Avocados, raw, all commercial varieties; 1 tbsp Seeds, sesame seeds, whole, roasted and toasted; 1 tbsp Parsnips, raw; 1 tbsp Soy sauce made from soy and wheat (shoyu), low sodium; 1 tsp Ginger root, raw; 1 tbsp Lemon juice, raw; 1 tsp Syrups, maple; 1 tbsp Water

Prepare a colorful, antioxidant-rich bowl with black rice and edamame. This black rice and edamame bowl recipe combines exotic Asian flavors with top-quality plant-based protein.

Prep time15 min

Cook time30 min

Total time45 min

Servings2

Recipe

For the bowl

Rice, black, unenriched, raw150 gEdamame, frozen, unprepared150 gCarrots, mature, raw1 largeCucumber, with peel, raw1 mediumAvocados, raw, all commercial varieties0.5 mediumSeeds, sesame seeds, whole, roasted and toasted1 tbsp

For the miso dressing

Parsnips, raw1 tbspSoy sauce made from soy and wheat (shoyu), low sodium1 tbspGinger root, raw1 tspLemon juice, raw1 tbspSyrups, maple1 tspWater1 tbsp

Pot with lid,Small bowl for the dressing,Knife,Vegetable peeler (for the carrot)

Per servingTotal

Calories:522.6 kcal1045.2 kcal

Protein:18.4 g36.7 g

Carbohydrates:82.9 g165.8 g

Fiber:12.8 g25.6 g

Water:303.3 ml606.6 ml

Fat:15.6 g31.2 g

Micronutrients

Sugar:8.9 g17.8 g

Saturated fat:1.4 g2.8 g

Cholesterol:0 mg0 mg

Sodium:313.3 mg626.6 mg

Potassium:1213.2 mg2426.3 mg

Calcium:181.7 mg363.3 mg

Iron:4.5 mg8.9 mg

Magnesium:202.7 mg405.4 mg

Zinc:3.6 mg7.2 mg

Phosphorus:489.2 mg978.3 mg

Vitamin C:22.2 mg44.4 mg

Vitamin A:385.9 µg771.8 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Rinse the black rice thoroughly under running water. Pour it into a pot, add double the amount of water and bring to a boil. Reduce the heat and cook covered for about 30–35 minutes, until the rice is tender but still slightly firm to the bite (al dente).
2While the rice is cooking, blanch the edamame in a small pot of boiling water for 3 minutes. Drain and rinse with cold water to preserve their bright green color.
3In a small bowl, prepare the dressing: mix the miso paste, tamari, grated ginger, lemon juice and maple syrup. Add water as needed to achieve a runny yet creamy texture.
4Using a peeler, cut the carrot into long thin strips, and slice the cucumber into rounds. Cut the avocado into slices.
5Divide the cooked black rice between two bowls. Arrange the edamame, carrot, cucumber and avocado on top.
6Drizzle everything with the miso dressing, sprinkle with sesame seeds and garnish with microgreens. Serve lukewarm or cold.

Nutritional benefits

Thanks to the high anthocyanin content in black rice and the quality plant-based protein in edamame, this meal supports cell regeneration and reduces oxidative stress after training.

Similar recipes

15 min

606 kcalMain meal

Korean Rice Bowl with Crispy Tofu and Vegetables

Tropical Rice Bowl with Coconut and Tofu

Rich Vegan Rice Bowl with Coconut and Teriyaki Tofu

Vegan 'spring roll' bowl with crispy tofu

Fried Rice with Crispy Tofu and Edamame

19g

37g

13g

Share your opinion

0,0

(0 comments)

Flavor

0,0

Prep time

0,0

Difficulty

0,0

Satisfaction

0,0

Your name

Rate and comment

Flavor

Prep time

Difficulty

Satisfaction

About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.