SPROUTED BROWN RICE BOWL WITH CARROT AND HIJIKI
Sprouting any grain increases its nutritional value by making its nutrients more bio-available, among them calcium. But it's the flavor and texture of this new sprout that have gotten me hooked. If you've been hard pressed to get your family to embrace brown rice, this may be the way to go. Julienne carrots with hijiki seaweed is a traditional Japanese combination. Here I've added some tofu to bulk up the protein. Hijiki is an excellent source of iodine, vitamin K, folate and magnesium; the seaweed is soaked and simmered before cooking with the carrot and aromatics.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 30m
Yield Serves three to four
Number Of Ingredients 11
Steps:
- Place the hijiki in a medium bowl, and cover with water. Soak 15 minutes, and drain. Place in a medium saucepan, and add just enough water to cover, along with 2 teaspoons of the soy sauce. Bring to a boil, reduce the heat and simmer 15 minutes. Drain.
- Combine the remaining soy sauce and mirin in a small bowl, and place within reach of your wok or pan. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water quickly evaporates from the pan. Swirl in the peanut or canola oil by adding it to the sides of the pan and then tilting the pan side to side. Add the tofu and stir-fry until lightly colored, one to two minutes. Add the ginger, and stir-fry for no more than 10 seconds.
- Add the carrots, and stir-fry for one minute until they begin to soften. Add the hijiki, soy sauce and mirin. Continue to stir-fry for another two to three minutes until the carrots are crisp-tender. Stir in the sesame oil and rice, and toss together for a minute or two, pressing the rice into the sides of the wok before scooping and stirring. Transfer to a platter, sprinkle with sesame seeds and serve.
Nutrition Facts : @context http, Calories 358, UnsaturatedFat 12 grams, Carbohydrate 44 grams, Fat 15 grams, Fiber 6 grams, Protein 14 grams, SaturatedFat 2 grams, Sodium 331 milligrams, Sugar 3 grams
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Yolly Fakude
[email protected]This is my new favorite vegetarian dish! It's so flavorful and satisfying.
Dethony Senior
[email protected]This dish is a great way to get your kids to eat their vegetables. My kids loved the sweet carrots and the crunchy hijiki seaweed.
Vandesil Otieno
[email protected]I'm not a fan of hijiki seaweed, but I still enjoyed this dish. The other ingredients were so flavorful that I didn't miss the seaweed.
Mahamed Bongura
[email protected]This recipe is a bit time-consuming, but it's worth the effort. The end result is a delicious and healthy meal.
Ggehegygahhajh Ha hggfagj
[email protected]I'm not a vegetarian, but I really enjoyed this meatless dish. It's a great way to get your daily dose of vegetables.
Brian Sakala
[email protected]This dish is a great source of fiber and protein. It's also very filling.
Guadalupe Delgado
[email protected]I love the vibrant colors of this dish. It's so visually appealing!
Luca Friedel
[email protected]This recipe is a great way to use up leftover rice. I also added some leftover chicken, and it was a delicious and easy meal.
sarita rai
[email protected]I had some trouble finding hijiki seaweed, but I was able to substitute it with another type of seaweed. The dish still turned out great.
Doug Aarness
[email protected]This recipe was a bit bland for my taste, but it was still a healthy and filling meal.
Dr. Justin None
[email protected]I'm always looking for new and healthy recipes, and this one definitely fits the bill. I'll be making this again and again.
Hassan Halid
[email protected]This dish is so easy to make, and it's a great way to get your daily dose of vegetables.
Radiant Shahanur
[email protected]I love the combination of flavors in this dish. The sweetness of the carrots and the saltiness of the hijiki seaweed complement each other perfectly.
St louis Edmomd
[email protected]This recipe was a great way to use up some leftover brown rice. I added some extra vegetables, and it was a delicious and healthy meal.
Shox Mitchi
[email protected]I'm not usually a fan of brown rice, but this dish changed my mind. The sprouted brown rice was so flavorful and had a great texture. I will definitely be making this again.
Binod Kumar mahato Mahato
[email protected]This sprouted brown rice bowl was a hit! The combination of flavors and textures was amazing, and it was so easy to make. I especially loved the crunch of the hijiki seaweed.