Mushroom Spinach Red Rice Protein Bow
Description
A wholesome, nutrient-dense bowl combining earthy mushrooms, iron-rich spinach, fibre-packed broccoli, and protein-rich tofu served over red rice. This balanced bowl is loaded with antioxidants, polyphenols, and plant-based protein—supporting gut health, stable blood sugars, and sustained energy. Perfect for a nourishing lunch or dinner that is both satisfying and metabolically supportive.
Nutritional BenefitsÂ
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Mushrooms: Rich in ergothioneine (a powerful antioxidant) that supports cellular health and reduces oxidative stress.
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Spinach: High in iron, folate, and polyphenols that support blood health and reduce inflammation.
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Broccoli: Packed with sulforaphane, a potent antioxidant compound known for its anti-inflammatory and detox-supporting properties.
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Tofu: Excellent plant-based protein source with isoflavones that support hormonal balance and heart health.
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Red Rice: High in fibre and anthocyanins (antioxidants) that support gut health and improve glycaemic control.
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Garlic: Contains allicin, known for immune-boosting and anti-inflammatory benefits.
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Olive Oil: Rich in monounsaturated fats and polyphenols that support heart health.
Ingredients
Method:
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Cook red rice:
- Cook the red rice and keep it aside
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Sautee the tofu and vegetables:
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Heat olive oil in a pan, add garlic and sauté until fragrant.
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Add tofu cubes and cook until lightly golden on all sides. Remove and set aside.
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In the same pan, add mushrooms and cook until they release moisture and turn tender.
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Add broccoli and sauté for 3–4 minutes (keep slightly crunchy for nutrient retention).
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Toss in spinach and cook until wilted.
- Add back tofu, season with salt, pepper, chilli flakes, and mixed herbs. Mix well.
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Assemble the bowl:
- Add a base of red rice and top with the veggie-tofu mix.
Servings 2
- Amount Per Serving
- Calories 380kcal
- % Daily Value *
- Total Fat 14g22%
- Total Carbohydrate 45g15%
- Dietary Fiber 10g40%
- Protein 15g30%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
