Super Easy Lunch Rice Bowl

My friends happy first day of Spring! I want to share with you today one of my favorite easy, healthy weekday meals, my Super Easy Lunch Rice Bowl. This is a beautiful crispy textural number to cook up on a busy day! I always try to make it a habit to stock up on some essentials on a Sunday so I have plenty of colourful goodness to throw into my lunch bowl throughout the week. This crispy rice lunch bowl is loaded with beautiful colour from our broccoli, peppers, eggplant, and greens. It’s also super nourishing. It is the perfect thing to make for you and a friend, or to save those leftovers for another meal.

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The most beautiful part of this Super Easy Lunch Rice Bowl recipe is all of the different ways we are using our ingredients. We have our vegetables, egg, and rice, each to achieve different textures. You get gorgeous creaminess from the eggplant + red pepper sauce, crunchy crispy rice and a gooey egg, plus those beautifully tender greens. You are absolutely going to love it!

Before I share more details of this crispy and delicious Super Easy Lunch Rice Bowl, make sure you check out the other awesome recipes in my free EBOOK!

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Why is this crispy rice bowl healthy?

What we are achieving here is those gorgeous micronutrients you get from all the beautiful veg. This is along with the carbs and protein from the eggs and rice. This makes our crispy rice bowl lunch the ideal post-workout nourishment to get you quick energy and protein to repair and rebuild the muscles that you’ve been working.

As you know I love having a variety of colours in my recipes not only so they’re beautiful to the eyes but also because each fruit and vegetable provide a certain amount of specific micronutrients! So variety is absolutely essential friends, the more vibrant the better. And the vegetables also give us fiber that is so necessary to keep our digestion going and slow the absorption of carbs in the body to keep us full until our next meal.

Your nutritional breakdown:
Per serve (serves 2):

Cals: 546
Protein: 21g
Fat: 27g
Carb: 64g

Why is this crispy rice bowl recipe easy?

One of the next level benefits of this recipe is that there is a good bit of hands off time on your part! While you’re cooking your veggies in the oven, you can also be steaming your rice, and then the actual hands-on time for prepping your sauce and sautéing the rice and eggs is 5-10 minutes max. Other than that you can just sit back while the oven and stovetop do their thing 😉

To make the epic red pepper and eggplant sauce we’re simply using a blender to combine everything into a smooth puree. Bet you haven’t thought to use an eggplant like this lately! As always everything can be done to your own tastes. All the sauce needs is a dash of salt to bring out those beautiful flavours, but if you prefer it spicy feel free to up the heat with some chili flakes or cayenne as well.

For more bowl goodness, check out my easy tips for your next level healthy salad bowl!

Xo Dan

P.S. For more Healthy Recipe Ideas I would love to give you my FREE ebookclick here and it will come right to your inbox!

Prep Time: 15 minutes
Cook Time: 1 hour
Cost: $10
Skill: Easy

Ingredients:

3 Tbsp EVO
1 Broccoli, heads sliced
3 Garlic cloves, sliced thinly
1 cup Long grain Basmati rice
2 Eggs
3 Radishes, sliced thinly

2 Red Peppers
1 Eggplant
1 cup of leafy greens

Method:

  1. Preheat oven to 400F. Using a stove with an open flame char the outside of the red peppers until black all over and then place in a boil and cover with plastic wrap to seal.
  2. Using a knife slice into the cut side of the eggplant in a criss-cross fashion. Place the garlic in between the incisions, drizzle with olive oil and roast for 45-50 minutes or until soft.
  3. Using a knife remove the skin of the pepper, slice it open and take out the seeds and white membrane. Scoop out the flesh of the eggplant into a blender and add in red pepper. Blitz with oil and salt until smooth, season to taste and set aside.
  4. Place broccoli onto a sheet pan, drizzle with 2 Tbsp of Olive oil, season with salt & bake in the oven for 20-25 minutes, until crispy (this can be done at the same time as the eggplant).
  5. In a medium pot combine the rice with two cups of water, cover with a lid and bring to a boil. Turn heat to low and simmer for 10-12 minutes without stirring or until rice is nice and fluffy.
  6. Add 1 Tbsp of Olive oil to a frypan on medium high heat and fry both eggs for 2-3 minutes or until white is cooked and edges are a little crispy. Remove to a plate and with the remaining oil in the pan fry the rice in portions for 30 seconds.
  7. To serve place your rice on the bottom top with your broccoli and leafy greens. Place that sunny side egg on top followed but those gorgeous radishes, a spoonful of your red pepper sauce. Finish with a season of salt and pepper and a final drizzle of olive oil!

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