Sesame red chard bowl with edamame and brown rice
This low calorie bowl (with less than 200 calories) is a great in-between meal snack that contains whole grains, loads of vegetables, and a boost of protein from edamame. The combination of those three nutrients will keep your belly full so you can get to your next meal without any mindless snacking.
Skill level: Beginner
Start to Finish: 20 minutes
Prep: 20 minutes
Cook: 0 minutes
For the salad
2 cups cooked brown rice, cooled
1 Â½ cups edamame, frozen, thawed
1 bell pepper, diced (red, yellow, orange)
1 scallion, diced
3 cups packed, chopped red Swiss chard
2 tablespoons sesame seeds
For the vinaigrette
1 Â½ tablespoons reduced sodium soy sauce
1 tablespoon sesame oil
1 garlic clove, minced
1 teaspoon minced ginger
1 teaspoon agave nectar
Â¼ teaspoon red chili flakes
1. In a medium bowl, mix together brown rice, edamame, pepper, scallion, chard, and sesame seeds.
2. In a small bowl, whisk together soy sauce, oil, garlic, ginger, agave, and red chili flakes.
3. Toss salad with vinaigrette and chill until serving time.
Nutrition Information (per bowl)
Calories: 174; Total Fat: 6 grams; Saturated Fat: 0 grams; Protein: 7 grams: Carbohydrates: 23 grams; Sugar: 3 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 180 milligrams
Recipe and photo by Sharon Palmer, RDN, The Plant-Powered Diet, author of Plant-Powered for Life.
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