Fibre-rich Korean-style veggie rice bowl

Don’t spend your hard-earned cash at a Korean restaurant when you can make a super healthy version at home.

This delicious rice bowl dinner is filling as it’s packed with healthy veggies and the goodness of brown rice.

Feel free to tweak this 28 Day Weight Loss Challenge recipe depending on what vegetables you have on hand. You could also add some leftover cooked chicken or beef if you have some.

We love Asian inspired meals on the 28 Day Weight Loss Challenge. Join today to access recipes such as Asian Prawn Noodle Salad, Crab Cakes or San Choy Bow.

Print Recipe

Korean-style veggie rice bowl

Votes: 0
Rating: 0
You:

Rate this recipe!

Cuisine

Asian

Servings

Ingredients

• 1/2 cup brown rice uncooked
• 2 tsp tamari gluten free soy sauce
• 2 tsp sesame oil
• 1/4 red onion finely sliced
• 1 cup mushrooms sliced
• 1 medium carrot grated
• 1/2 cup bean sprouts
• 1/3 cup Sauerkraut
• 2 free-range eggs
• 1 tbsp black or white sesame seeds

Cuisine Asian Servings Ingredients 1/2 cup brown rice uncooked 2 tsp tamari gluten free soy sauce 2 tsp sesame oil 1/4 red onion finely sliced 1 cup mushrooms sliced 1 medium carrot grated 1/2 cup bean sprouts 1/3 cup Sauerkraut 2 free-range eggs 1 tbsp black or white sesame seeds

Votes: 0 Rating: 0 You: Rate this recipe!

Instructions

1. Cook rice according to packet directions. Add tamari to the rice and stir through to combine.
2. Heat half of the sesame oil in a frying pan or wok over medium-high heat. Add the onion and mushrooms and stir fry for 2-3 minutes or until tender.
3. Place tamari rice in a bowl with the onion and mushroom mixture on top in one section. Place carrot, bean sprouts and sauerkraut in other sections of the bowl. Heat the remaining sesame oil in the pan or wok and fry the egg for 2-3 minutes or until cooked to your liking.
4. Place egg on top of the rice and veggie bowl and sprinkle everything with sesame seeds to serve.

Recipe Notes

438 calories per serve

Korean recipes

We have a heap of Korean and Asian dishes on the 28 Day Weight Loss Challenge for you to try, if you like that type of food.

Asian dishes are usually quite healthy because they tend to include a lot of steamed rice as well as vegetables, like capsicums, sprouts and other veggies in them.

Health benefits of rice

Rice is a good supply of energy, helps fight inflammation, reduces the risk of cancer, prevents constipation, helps control blood sugar levels and supports your immune system. Plus, it is naturally gluten-free!

We do recommend that you opt for brown rice when you can, it has fewer calories with the added benefit of selenium and manganese.

Find out more about that here – 10 Reasons Brown Rice Is Better For You Than White Rice.

Why is rice so popular?

It wouldn’t be unfair to say that rice is one of the most ubiquitous foods in the entire world. It seems that just about every nation on earth has its rice-based cuisine making it a staple part of many people’s diets and it forms part of many healthy meal recipes.

In fact, it’s estimated that around half of the people in the world get around 50% of their calories from rice which makes it a pretty important little grain indeed!

Is it healthy though? Well, the answer to this all depends on what type of rice you eat, how it’s been processed, and the method in which it was cooked.

The difference between white and brown rice

Interestingly, white and brown rice is made from the same grain; they are just milled differently. During the milling process, brown rice’s kernel keeps its bran layer intact, whereas this layer is polished away with white rice.

For this reason, white rice is considered unhealthy by many people as it’s more highly processed and is missing many of the vitamins, minerals, and nutrients present in brown rice.

You see, most of the “goodness” that’s present in brown rice is located in the fibre-rich gran and germ. Once you take this away, you’re left with white rice, which is considered to be “empty carbs.”

White rice vs brown rice

With that said, all hope is not lost for those that prefer white rice over brown as you can usually purchase white rice that has been enriched with added nutrients such as iron and B vitamins making it somewhat less “empty.”

Did you know that boiled rice is said to contain fewer calories than steamed rice? This is because when you cook rice in water, some of the calorie-rich starch is drained away as well as some other water-soluble nutrients.

100 grams of boiled rice contain 28.17 grams of carbs compared to 33.88 grams in steamed rice. So if you’re watching your waistline, it’s time to get steaming your rice (and make it brown while you’re at it!).

How many calories are in white rice

• Raw white long-grain rice – 365 calories
• Cooked white long-grain rice – 130 calories

How many calories are in brown rice

• Raw brown long-grain rice  – 370 calories
• Cooked brown long-grain rice – 111 calories