Rice Harvest Bowl

The Rice Harvest Bowl is a nutrient-packed, plant-based meal featuring hearty grains, roasted vegetables, and fresh toppings, finished with a tangy lemon dressing. This bowl offers a balance of flavors and textures, making it both satisfying and nutritious.

For a Serving Size of Two:

Ingredients:

• 1 cup (200 grams) cooked brown rice or quinoa
• 1/2 cup (75 grams) roasted sweet potato, diced
• 1/2 cup (50 grams) roasted Brussels sprouts, halved
• 1/2 cup (50 grams) roasted chickpeas
• 1/4 cup (30 grams) shredded carrots
• 1/4 cup (30 grams) diced cucumber
• 1/4 avocado, sliced
• 1 tablespoon pumpkin seeds
• Fresh parsley or cilantro, for garnish
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon maple syrup (optional)
• Salt and pepper to taste

Procedure:

• In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, maple syrup (if using), salt, and pepper. Set aside.
• In a large bowl, add the cooked brown rice or quinoa as the base. Arrange the roasted sweet potato, Brussels sprouts, chickpeas, shredded carrots, cucumber, and avocado on top.
• Sprinkle pumpkin seeds over the bowl, then drizzle with dressing.
• Garnish with fresh parsley or cilantro, and serve immediately.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g