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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Lilly_cupcake.lovely
[email protected]I'm not a big fan of hijiki, but I loved this recipe! The flavors and textures were perfect. I will definitely be making this again, but I'll use a different seaweed next time.
Surendra Simkhada
[email protected]This recipe is a great way to use up leftover rice. It's also a healthy and delicious meal that can be easily customized to your liking.
Antonio Guzman
[email protected]Meh.
Melanie Gifford
[email protected]Delicious and healthy! This recipe was a winner.
Golden freddy
[email protected]Overall, I thought this recipe was just okay. It wasn't bad, but it wasn't anything special either. I probably wouldn't make it again.
Stefany Scaggs
[email protected]I found this recipe to be a bit too complicated. There were too many ingredients and steps involved. I think it would be better if it were simplified.
Emalyn Albofera
[email protected]The sprouted brown rice bowl was a bit bland for my taste. I think it needed more seasoning. However, the rice was cooked perfectly and the vegetables were fresh and crisp.
Luke Kenway
[email protected]This recipe was easy to follow and the results were delicious! The rice was fluffy and flavorful, and the vegetables were cooked perfectly. I especially liked the addition of the hijiki, which added a unique flavor and texture to the dish. Overall, I
Jisan Molla
[email protected]The sprouted brown rice bowl was a hit with my family! Everyone loved the combination of flavors and textures. The rice was cooked perfectly, and the carrots and hijiki were delicious. The avocado and sesame seeds added a nice touch. I will definitel
Tugume Elliott
[email protected]This sprouted brown rice bowl was a delightful and healthy meal! The combination of flavors and textures was perfect. The rice was fluffy and flavorful, the carrots were tender and sweet, and the hijiki added a nice briny flavor. I also loved the add