Vegan Rice Bowl With Harissa Tahini Sauce Recipe

vegan rice bowl

 Molly Cleary

Nutrition Highlights (per serving)

Calories 502
Fat 25g
Carbs 59g
Protein 16g
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Nutrition Facts
Servings: 4
Amount per serving  
Calories 502
% Daily Value*
Total Fat 25g 32%
Saturated Fat 4g 20%
Cholesterol 0mg 0%
Sodium 366mg 16%
Total Carbohydrate 59g 21%
Dietary Fiber 13g 46%
Total Sugars 7g  
Includes 0g Added Sugars 0%
Protein 16g  
Vitamin D 0mcg 0%
Calcium 165mg 13%
Iron 4mg 22%
Potassium 964mg 21%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 40 min
Prep 10 min, Cook 30 min
Servings 4

One of the most common myths associated with vegan meals is that they'll leave you feeling hungry because of the lack of protein. This dish provides 16 grams of hearty, plant-based protein plus lots of fiber and healthy fats to keep you feeling satisfied.

Edamame is a soybean, which is one of the only plant proteins that provides all the essential amino acids at once. In addition to protein, soybeans are a good source of isoflavones, an antioxidant with a variety of potential health benefits.

Ingredients

  • 1 cup of brown rice, dry
  • 1½ cups edamame, shelled
  • 1 white onion
  • 1 cup red cabbage, shredded
  • 2 cups riced cauliflower
  • 1 cup carrots, shredded
  • 1 avocado
  • 1 tablespoon olive oil​
  • 4 tablespoons tahini
  • 1 tablespoon sesame oil
  • 1 tablespoon harissa
  • 4 tablespoons rice vinegar
  • 4 tablespoons low sodium soy sauce
  • 2 cloves garlic

Preparation

1. Cook rice according to package directions, omitting any additional butter and salt.

2. Blend sauce ingredients in a small blender. Set aside.

3. While the rice cooks, chop the onion, cabbage, and any other vegetables that did not come pre-chopped/shredded.

4. Heat olive oil in a large sauce pan or wok over medium-high heat. Add onions and cook for 2 to 3 minutes until they start to soften. Add carrots and cook for another 3 to 4 minutes.

5. Mix cauliflower in with the rice when it’s done cooking. Add them both to the pan/wok with your vegetables. Add shredded cabbage and edamame.

6. Add half of your sauce to your vegetable/rice mixture and stir well to distribute evenly.

7. Divide the meal among 4 bowls. Top each with the remaining sauce and sliced avocado.

Ingredient Variations and Substitutions

If you can't find riced cauliflower, you can pulse fresh cauliflower florets in the food processor until they reach a rice-like consistency.

Most of the vegetables can be swapped based on what you have in the fridge. For example, spinach instead of cabbage or zucchini instead of onion.

Peanut or almond butter can be used in place of tahini for a slightly nuttier taste.

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