Nutrient-dense black rice and mushroom nourish bowl with a tahini-parsley dressing.
Nourish bowls are such a great way to get a range of nutrients in one meal. They’re pretty easy to put together and very satisfying. I try to include something from each of the main food groups – starches (grains and starchy vegetables), fruits, non-starchy vegetables, nuts & seeds and legumes. Sometimes I make my bowls colourful, other times I keep them green. It all depends on the mood I’m in.
Note that the more colourful your bowls are, the more diverse the range of phytonutrients you get. In saying that, don’t feel pressured to eat a lot of colours in one meal. If you’re eating a variety of colours throughout the day, you’ll still be getting a range of nutrients.
I chose to use black rice in place of brown rice in this bowl for the sake of variety and also for an extra dose of phytonutrients. Black rice contains about 14x the amount of polyphenols than white rice and may even rival blueberries as a source of healthy antioxidants. I also used purple-sprouting broccoli in place of regular green broccoli for the same reasons – variety and a more abundant source of antioxidants.Print
Nutrient-dense black rice and mushroom nourish bowl with tahini-parsley dressing.
- •75g black rice
- •100g purple sprouting broccoli, steamed
- •100g peas, steamed
- •200g mushrooms, cleaned and quartered
For the tahini-parsley dressing
- •3 tablespoons tahini
- •3 tablespoons water
- •1½ tablespoons apple cider vinegar
- •1 small garlic clove, minced
- •Small handful of parsley, chopped
- •Pinch of salt to taste
Cook the black rice according to the instructions on the package then set aside. Heat a non-stick frying pan over medium heat. Once hot, add the mushrooms, but do not stir. Once they start to brown, flip them, allow to brown then take the pan off the heat and set the mushrooms aside.
To make the dressing, combine the tahini, water, cider vinegar, garlic clove, parsley and salt in a food processor. Blitz until smooth and creamy.
Put the black rice, broccoli, peas and mushrooms in a bowl then top with the dressing. Garnish with fresh parsley and chilli flakes if you desire.
- Category: Lunch
Keywords: Nourish bowl, buddha bowl, black rice, roasted mushrooms