Brown Rice Bowl with Avocado and Tofu
Brown Rice bowl with avocado and Tofu - Super healthy mixture with pleasure guarantee.
Healthy, because
Even smarter
Nutritional values
Thanks to the fiber it contains, whole-grain rice keeps you full for a long time, unlike husked rice. It also scores with vitamins and minerals. Although avocado contains a lot of fat, most of it consists of healthy unsaturated fatty acids and cell-protecting vitamin E. Peanuts, which botanically belong to the legumes, consist of around a quarter protein and are therefore richer in protein than beef or pork. In addition to satiating fiber, they contain plenty of B vitamins and unsaturated fatty acids.
If you like, you can also prepare the bowl with quinoa instead of rice. The pseudo cereal scores with even more fiber and protein.
(Percentage of daily recommendation)
| Calorie | 618 cal. | (29 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 12.8 mg | (107 %) | ||
| Vitamin K | 131.2 μg | (219 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 22.6 μg | (50 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,195 mg | (30 %) | ||
| Calcium | 198 mg | (20 %) | ||
| Magnesium | 190 mg | (63 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 118 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 5 ozs Brown rice
- salt
- 3 ozs Vegetable broth
- 1 ½ ozs Coconut cream
- 4 Tbsps natural peanut butter
- 1 Tbsp soy sauce
- 1 tsp coconut sugar
- 2 Tbsps Lime juice
- peppers
- 9 ozs Tofu
- 2 Tbsps Peanut oil
- 3 ozs Shelled peanut
- 10 ozs large carrots (2 large carrots)
- 2 ozs Baby spinach
- 9 ozs Blueberries
- 1 Avocado
Preparation steps
Cook rice in 2.5 times the amount of boiling salted water according to package directions for about 30 minutes. Then drain, drain and leave to cool for 10 minutes.
Meanwhile, for the sauce, briefly bring vegetable stock with coconut cream to a boil in a pot, stir in peanut butter. Add soy sauce, coconut blossom sugar, lime juice, salt and pepper and stir everything into a smooth sauce. Allow sauce to cool and stir in some more peanut butter or broth, depending on desired consistency.
Cut tofu into 3/4-inch cubes. Heat oil in a frying pan, add tofu cubes, and fry over medium heat for about 5 minutes until golden.
Roast peanuts in a hot pan over medium heat without fat. Peel carrots, cut into slices and then diagonally into thin sticks. Wash spinach and shake dry. Wash blueberries. Cut avocado in half, pit, lift flesh from skin and cut each in half lengthwise.
Arrange cooled rice with tofu, carrots, spinach, avocado, peanuts and blueberries in bowls and drizzle with a little peanut sauce.
