Broccoli Rice Bowl
Broccoli Rice Bowl - Green, green, green veggies
Healthy, because
Even smarter
Nutritional values
Edamame scores high in vegetable protein, which is needed for repairing defective cells and building connective tissue. Beta-carotene from broccoli helps the body's cells and immune system by scavenging and neutralizing damaging free radicals.
You can get edamame in Asian stores or well-stocked supermarkets. If you can't get any, you can replace the soybeans with frozen broad beans or peas.
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.8 g | (59 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 113.6 μg | (189 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 205 μg | (68 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 34.5 μg | (77 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 1,568 mg | (39 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 153 mg | (51 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 handful leaf lettuces
- ¼ oz pea shoots (1/2 handful)
- 1 handful Arugula
- ½ Cucumber
- 4 ozs frozen Peas (defrosted)
- salt
- 3 ¼ ozs Yogurt (3.5% fat)
- 1 tsp dried mint
- 2 Tbsps apple cider vinegar
- 3 Tbsps lemon juice
- peppers
- cayenne pepper
- 1 tsp flaxseed oil
- 7 ozs frozen Edamame (defrosted)
- 5 ozs Broccoli (1/4 broccoli)
- 2 Avocados
Kitchen utensils
Preparation steps
Clean lettuce leaves, pea shoots, and arugula wash and spin dry. Clean the cucumber, wash, and cut into pieces about 4" long. Cut pieces in half lengthwise and pull them into fine strips with a peeler.
Cook peas in boiling salted water for about 3 minutes, drain, rinse, put in a blender with yogurt and mint and puree finely. Season with vinegar, 2 tablespoons lemon juice, salt, pepper and cayenne pepper, dilute with a little water to taste. Place in a small bowl and drizzle with the flaxseed oil.
Cook edamame in boiling salted water for about 4 minutes; drain, rinse and drain. Clean broccoli, wash and grate finely in a food processor or with a grater. Cut avocados in half and remove pits; sprinkle fruit halves with remaining lemon juice and grate over pepper.
Divide lettuce leaves and arugula among bowls. Arrange cucumbers, edamame and broccoli rice on top. Add 1 avocado half to each and drizzle some pea dressing on top, Serve the remaining dressing separately.
