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Mushroom Spinach Red Rice Protein Bow

Difficulty Beginner
Time
Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 mins
Servings 2
Calories 380
Best Season Suitable throughout the year
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 Benefits 

  • Mushrooms: Rich in ergothioneine (a powerful antioxidant) that supports cellular health and reduces oxidative stress.

  • Spinach: High in iron, folate, and polyphenols that support blood health and reduce inflammation.

  • Broccoli: Packed with sulforaphane, a potent antioxidant compound known for its anti-inflammatory and detox-supporting properties.

  • Tofu: Excellent plant-based protein source with isoflavones that support hormonal balance and heart health.

  • Red Rice: High in fibre and anthocyanins (antioxidants) that support gut health and improve glycaemic control.

  • Garlic: Contains allicin, known for immune-boosting and anti-inflammatory benefits.

  • Olive Oil: Rich in monounsaturated fats and polyphenols that support heart health.

Ingredients
  • 1 cup cooked red rice
  • 200 gm tofu (cubed)
  • 1 cup mushroom (sliced)
  • 1 cup broccoli (florets)
  • 4 cloves garlic (finely chopped)
  • 1 tsp chilli flakes
  • 1 tsp mixed herbs
  • 1 tbsp olive oil
  • salt and pepper to taste
Method:
  1. Cook red rice:
    • Cook the red rice and keep it aside
  2. Sautee the tofu and vegetables:

    • Heat olive oil in a pan, add garlic and sauté until fragrant.

    • Add tofu cubes and cook until lightly golden on all sides. Remove and set aside.

    • In the same pan, add mushrooms and cook until they release moisture and turn tender.

    • Add broccoli and sauté for 3–4 minutes (keep slightly crunchy for nutrient retention).

    • Toss in spinach and cook until wilted.

    • Add back tofu, season with salt, pepper, chilli flakes, and mixed herbs. Mix well.
  3. Assemble the bowl:
    • Add a base of red rice and top with the veggie-tofu mix.
Nutrition Facts

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.

Keywords: Vegan, High fibre, High protein, Heart and Diabetic friendly, High Fibre
Read it online: https://dietyumm.com/recipe/mushroom-spinach-red-rice-protein-bow/