Banh Mi Black Rice Bowls

Banh Mi Black Rice Bowls

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From: EatingWell Magazine, June 2019

For this easy dinner recipe, we've taken inspiration from the popular Vietnamese banh mi sandwich, but lost the bun to make room for one of our favorite whole grains: black (aka forbidden) rice. To make these healthy grain bowls vegetarian, simply use additional tamari in place of the fish sauce.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 cup black rice, rinsed
  • 2 cups water
  • 1 teaspoon salt, divided
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon reduced-sodium tamari
  • 2 teaspoons fish sauce or tamari
  • 1 teaspoon honey
  • 1 (14 ounce) package firm water-packed tofu, cubed
  • ½ cup rice vinegar
  • 1 tablespoon sugar
  • 1 cup julienned carrot
  • 1 cup julienned daikon radish
  • ½ cup shredded red cabbage
  • ¼ cup fresh mint and/or cilantro
  • Sriracha mayo & sliced jalapeño for garnish

Preparation

  • Prep

  • Ready In

  1. Combine rice, water and ¼ teaspoon salt in a medium saucepan. Bring to a boil over high heat. Reduce heat to maintain a gentle simmer, cover and cook until the rice is tender, about 30 minutes. Remove from heat and let stand, covered, for 5 minutes.
  2. Meanwhile, mix oil, tamari, fish sauce (or more tamari) and honey in a large bowl. Add tofu and toss to coat. Let stand at room temperature, stirring occasionally.
  3. Whisk vinegar, sugar and the remaining ¾ teaspoon salt in a medium bowl. Add carrot and daikon and let stand for 15 minutes. Drain and discard liquid.
  4. Divide the rice, tofu, marinated vegetables and cabbage among 4 bowls. Serve topped with herbs, Sriracha mayo and jalapeño, if desired.

Nutrition information

  • Serving size: ¾ cup rice, ½ cup vegetables, ½ cup tofu & 1½ teaspoons reserved sauce
  • Per serving: 323 calories; 11 g fat(2 g sat); 6 g fiber; 41 g carbohydrates; 17 g protein; 19 mcg folate; 0 mg cholesterol; 4 g sugars; 2 g added sugars; 3,783 IU vitamin A; 7 mg vitamin C; 217 mg calcium; 4 mg iron; 589 mg sodium; 161 mg potassium
  • Nutrition Bonus: Vitamin A (76% daily value), Calcium (22% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ medium-fat protein, 1½ starch, 1 vegetable, ½ fat

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