Tahini Edamame Rice Bowl

Bowls, bowls, bowls. We love bowls. Whether it’s at breakfast, lunch, or supper, the possibilities are endless when you put together fresh fruits or vegetables, whole grains, and healthy protein with an intense, home-made secret sauce!

If it’s cold outside and you’re not up to grocery shopping, get creative and use alternate vegetables or beans that you already have at home. For those who haven’t cooked with tahini or edamame, tahini is a creamy calcium, protein, healthy fat-containing paste made with sesame seeds and can be found at most grocery stores. Edamame are soy beans packed with potassium, protein and fibre, and can be found in the frozen section of grocery stores. Brown rice brings in additional complex carbohydrate, magnesium, and B vitamins to the table.

This rice bowl is an anti-inflammatory, heart-healthy nutrition powerhouse full of antioxidants, phytonutrients, plant protein, and wholesome fibre. As you prepare it, we know your eyes will widen with anticipation when the golden sesame soy roasted cauliflower, sweet bell peppers, crisp carrots, bright edamame and natural brown rice drizzled with tahini-honey-soy unite and create this earthy, scrumptious, feel-good meal!

Preparation time: 65 minutes

Meal Type:
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Ingredients
  • 3 cups (750 mL) or 1 small head cauliflower
  • 1 large zucchini
  • 2 bell peppers
  • 1 large carrot
  • 1 tbsp (15 mL) toasted sesame oil
  • 1 tbsp (15 mL) soy sauce (low sodium)
  • ½ tbsp (7 mL) honey
  • ½ tsp (2 mL) sambal oleic or chili garlic sauce
  • ¾ tbsp (11 mL) balsamic vinegar
  • ½ tbsp (7 mL) canola oil
  • to taste Salt and pepper
  •   Dried herbs (ie. basil or oregano)
  • 1 ¼ cups (300 mL) brown rice
  • 2 ¼ cups (550 mL) frozen edamame beans

Sauce

  • 1 tbsp (15 mL) toasted sesame oil
  • 2 ½ tbsp (37 mL) tahini paste
  • 3 tbsp (45 mL) soy sauce (low sodium)
  • 2 tbsp (30 mL) honey
  • ½ tsp (2 mL) crushed red chili flakes
  • ½ tsp (2 mL) rice vinegar
Directions
  1. Roughly chop cauliflower and place on a lined baking pan. Dice zucchini and bell peppers and place on another lined baking pan, shred carrot and put aside. Preheat oven to 380°F.
  2. In a small bowl add sesame oil, soy sauce, honey, and sambal oleic, drizzle over cauliflower and mix well (with your hands).
  3. Drizzle balsamic vinegar and canola oil over zucchini and bell peppers, season with salt, pepper, dried herbs as desired and mix well.
  4. Bake cauliflower, zucchini and peppers for 20 minutes, then flip and bake for additional 5 minutes or until vegetables are golden cooked through.
  5. While vegetables bake, prepare rice as per package instructions. Microwave edamame as per package instructions and season with salt and pepper to taste.
  6. Prepare sauce by mixing together sesame oil, tahini, soy sauce, honey, chili flakes and rice vinegar in a small bowl.
  7. In a serving bowl, in a circular fashion plate sections of rice, edamame, roasted vegetables, and carrots. Drizzle with 1½ – 2 tbsp (20-30 mL) sauce and enjoy every mouthful of complex flavor and texture!!