Clean Eating Recipe

Brown Rice Bowl with Avocado and Tofu

with peanut sauce
Average: 5 (17 votes)
(17 votes)
Brown Rice Bowl with Avocado and Tofu

Brown Rice bowl with avocado and Tofu - Super healthy mixture with pleasure guarantee.

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Health Score:
85 / 100
45 min.

Healthy, because

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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.

1 serving contains
(Percentage of daily recommendation)
Calorie618 cal.(29 %)
Protein26 g(27 %)
Fat37 g(32 %)
Carbohydrates45 g(30 %)
Sugar added1 g(4 %)
Roughage13.5 g(45 %)
Vitamin A1.4 mg(175 %)
Vitamin D1.7 μg(9 %)
Vitamin E12.8 mg(107 %)
Vitamin K131.2 μg(219 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.4 mg(112 %)
Vitamin B₆0.6 mg(43 %)
Folate137 μg(46 %)
Pantothenic acid1.7 mg(28 %)
Biotin22.6 μg(50 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C27 mg(28 %)
Potassium1,195 mg(30 %)
Calcium198 mg(20 %)
Magnesium190 mg(63 %)
Iron5.6 mg(37 %)
Iodine17 μg(9 %)
Zinc3.5 mg(44 %)
Saturated fatty acids9.6 g
Uric acid118 mg
Cholesterol0 mg
Complete sugar15 g


5 ozs Brown rice
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
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
How healthy are the main ingredients?
carrotTofuBlueberrysoy saucesaltAvocado

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.