Vegetarian€€€

Nourishing Black Rice Bowl with Edamame and Miso Dressing

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 time
15 min
Cook time
30 min
Total time
45 min
Servings
2

Recipe

For the bowl

Rice, black, unenriched, raw
150 g
Edamame, frozen, unprepared
150 g
Carrots, mature, raw
1 large
Cucumber, with peel, raw
1 small
Avocados, raw, all commercial varieties
0.5 medium
Seeds, sesame seeds, whole, roasted and toasted
1 tbsp
MICROGREENS SUNFLOWER
1 handful

For the miso dressing

Parsnips, raw
1 tbsp
Soy sauce made from soy and wheat (shoyu), low sodium
1 tbsp
Ginger root, raw
1 tsp
Lemon juice, raw
1 tbsp
Syrups, maple
1 tsp
Water
1 tbsp

Per servingTotal
Calories:500.1 kcal1000.2 kcal
Protein:17.4 g34.7 g
Carbohydrates:77.5 g154.9 g
Fiber:12.1 g24.1 g
Water:160.5 ml320.9 ml
Fat:15.4 g30.8 g
Micronutrients
Sugar:6.4 g12.8 g
Saturated fat:1.4 g2.7 g
Cholesterol:0 mg0 mg
Sodium:310.3 mg620.6 mg
Potassium:992.7 mg1985.3 mg
Calcium:157.7 mg315.3 mg
Iron:4.1 mg8.1 mg
Magnesium:183.2 mg366.4 mg
Zinc:3.3 mg6.6 mg
Phosphorus:453.2 mg906.3 mg
Vitamin C:18 mg36 mg
Vitamin A:378.4 µg756.8 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Rinse 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).
2
While 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.
3
In 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.
4
Using a peeler, cut the carrot into long thin strips, and slice the cucumber into rounds. Cut the avocado into slices.
5
Divide the cooked black rice between two bowls. Arrange the edamame, carrot, cucumber and avocado on top.
6
Drizzle 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.

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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.