Best Sprouted Brown Rice Bowl With Carrot And Hijiki Recipes

SPROUTED BROWN RICE BOWL WITH CARROT AND HIJIKI

Sprouted Brown Rice Bowl With Carrot and Hijiki image

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

Ingredients

1/2 ounce (about 1/2 cup) dried hijiki
1 tablespoon soy sauce, preferably tamari more to taste
2 teaspoons mirin
1 tablespoon peanut oil or canola oil
1/2 pound firm tofu, cut in 1/2-by-1-inch dominoes
1 tablespoon plus 1 teaspoon shredded or minced ginger
1/2 pound (2 large) carrots, cut in 2- or 3-inch long julienne
Salt to taste optional
1 1/2 tablespoons toasted sesame seeds
3 cups cooked sprouted brown rice
1 tablespoon dark sesame oil

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

CARROT BROWN RICE PILAF

Carrot Brown Rice Pilaf image

This versatile, colorful dish complements a variety of meats or other vegetarian entrees. To give this dish a crunchy texture and additional flavor and protein, stir in 2 cups of bean sprouts just before serving. -Paulette Cross, Lowville, New York

Provided by Taste of Home

Categories Side Dishes

Time 1h

Yield 4 servings.

Number Of Ingredients 8

Ingredients

1 large onion, finely chopped
2 medium carrots, shredded
1 tablespoon butter
1 cup uncooked brown rice
2-1/2 cups vegetable stock
1 tablespoon dried parsley flakes
1/4 teaspoon salt
1/8 teaspoon pepper

Steps:

In a large saucepan, saute onion and carrots in butter until tender. Add rice; cook and stir for 3-4 minutes or until rice is lightly browned., Stir in the stock, parsley, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 40-45 minutes or until rice is tender. Fluff with a fork.

Nutrition Facts : Calories 231 calories, Fat 4g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 551mg sodium, Carbohydrate 44g carbohydrate (3g sugars, Fiber 3g fiber), Protein 4g protein.