Brown rice, chickpea-corn balls and greens buddha bowl

Brown rice, chickpea-corn balls and greens buddha bowl

Yummy Buddha bowl of brown rice, chickpea-corn balls with greens and Amai sauce.

What you put on your plate is way more potent than any drug you could take. The more frequently you fill your plate with healthy, whole foods, the more you protect your body against illness.

One of the best things about eating a whole, plant-based vegan diet is that you get to eat ALL the carbs. There is a reason why humans have a hard time resisting carbs and it is merely because we are built to run off glucose.


As you already know, the best source of glucose is carbs!

Eating carbs will not make you gain weight or become diabetic as long as you are eating them in their whole form. Whole carbs do not raise your blood sugar in the same way as refined carbs do.

In fact, if you chill cooked rice or potatoes for at least 12 hours before eating them, you can reduce the number of calories you absorb from them and also lower the impact they have on your blood sugar levels.

If you don’t have 12 hours, another trick is to buy parboiled rice. Parboiling is an industrial process that involves the steaming of rice grains under pressure while they are still in their husks. Manufacturers do this to increase the shelf-life of rice, but it has the added advantage of increasing the levels of resistant starch.

The more resistant starch there is in, the rice the fewer calories you absorb and the lower its effect on your blood sugar levels. Win-win right? But wait, there is more good news!

We know that when it comes to rice, the less processed it is, the more nutritious it is for you. This means that brown rice, red rice, and black rice will always be more nourishing than white rice.

 

The process of parboiling rice forces the nutrients contained within the husk of the rice into the grain making it more nutritious. If you choose parboiled brown rice, for example, you may be getting way more nutrients than you would from non-parboiled rice.

The darker the rice grain, the lower its impact on your blood sugar and more polyphenols (chemicals that protect us from disease and promote overall health). Black rice, red rice and brown rice as you can imagine are way more nutritious than white varieties.

Enough about rice, let’s get into this recipe.

This bowl is a mix-match of flavours. I was craving the Amai sauce I sometimes have when I eat at Wagamama. At the same time, I was trying to develop a recipe for chickpea and corn ‘meat’ balls for spaghetti later in the week.

The chickpea and corn balls tasted so good; I thought it would be best to create a Buddha bowl so I could have a bit of everything I was craving. And that my friend, is the reason I love Buddha bowls. You can throw in a bit of everything, and you’re good to go.

It turns out that this one contains the elements I would typically put in a Buddha bowl anyway, a grain (rice), legumes (chickpeas), greens (Swiss chard and peas) and a yummy sauce.

Let’s get into it!

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Brown rice, chickpea-corn balls and greens buddha bowl


  • Author: somiigbene
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: Serves 1
  • Category: Lunch/Dinner

Description

Yummy Buddha bowl of brown rice, chickpea-corn balls with greens and Amai sauce.


Ingredients

  • 75g rice, cooked according to the packet instructions
  • 100g peas, steamed
  • 4 Swiss chard leaves, chopped and steamed
  • 50g cherry tomatoes, halved

 

For the chickpea-corn balls

 

  • 400g tin chickpeas, drained and rinsed
  • 1½ tsp garlic powder
  • 1½ tsp onion granules
  • 1¼ tbsp tomato puree
  • 1½ tsp Herbs de Provence
  • 1 tsp porcini mushroom powder
  • 40g jumbo oats, ground to a coarse flour
  • 40g sweetcorn
  • Pinch of salt to taste
  • Black pepper, to taste

For the Amai sauce

  • ¾ tbsp sriracha
  • ¾ tbsp tomato ketchup
  • 1 tbsp malt vinegar
  • 1 tbsp light soy sauce
  • 1 tbsp dark soy sauce
  • 2 tbsp tamarind paste
  • 2 tsp agave nectar

 


Instructions

 

  1. Preheat oven to 200ºC/400ºF then line a baking tray with baking/parchment paper.
  2. In a medium bowl, mash the chickpeas with a fork then add the other ingredients and combine well to form a slightly coarse mixture. Add the remaining ingredients then roll approximately two tablespoons of the mixture between the palms of your hands into balls. You should get 15 small-medium balls. Arrange the balls on the baking tray then bake for around 25 minutes or until nicely browned. Flip halfway through cooking to brown each side.
  3. Meanwhile, combine the ingredients for the Amai sauce and set aside.
  4. Once the chickpea and corn balls are cooked, spoon the rice, peas, chard and tomatoes into a medium serving bowl. Add the chickpea and corn balls and Amai sauce. Sprinkle with chilli flakes and fresh herbs if you desire and enjoy.

Keywords: Amai sauce, Rice

 

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