3 nutritious and light rice bowls recipes

3 nutritivas y ligeras recetas de bowls de arroz

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Bowls are in fashion, they are very balanced dishes that stand out for their attractive and healthy appearance. Meet three rich and nutritious recipes

Bowls are a fast, nutritious and satisfying food alternative. Dare to create your own versions, using your favorite ingredients.

Photo: image by tomekwalecki from Pixabay / Pixabay

Eating in bowls is fashionable and it has become one of the food and lifestyle trends most popular today. Since ancient times ancient civilizations used to eat in deep vessels especially eastern cultures; the truth is that today it is a custom that has crossed Asian borders and has been installed in various regions of Europe and the United States.

Another aspect that directly related to bowls success is due to the diffusion that has been given to this dish in social networks. Every day we have access to endless photos of incredible combinations of bowls, which have the peculiarity of always look attractive, colorful and very nutritious.

It is said that the origin of these dishes is from hawaiian inspiration and they stand out for being very balanced and complete meals. They are based on the use of different gfood groups: they are always made with some rice or legume base, they are added varied and seasonal vegetablessome animal protein qwhich is mostly some variant of fresh fish As the tuna or salmon and it ends with dressings and dressings.

The best thing about this type of dish is that they are very easy preparation and all kinds of combinations can be createdThey are a good way to exploit our creativity. They are also a very healthy and uncomplicated alternative, in a single plate you have all the nutrients of a complete food.

Three ideas of rice bowls, rich and satisfying:

1. Hawaiian bowl: Tuna and vegetables

Ingredients, for 4 servings:

  • 400 grams of fresh bluefin tuna
  • 300 grams of white rice
  • 1 avocado
  • 2 chives
  • 1 cucumber
  • 10 cherry tomatoes
  • Wakame seaweed, finely chopped
  • 1 lemon
  • 3 tablespoons of sesame oil
  • 4 tablespoons soy sauce
  • Salt to taste
  • Sesame seeds, to taste

Step by Step:

  1. Dice the tuna, place in a deep container and season with the sesame oil, soy sauce, lemon juice and chives cut into thin julienne strips. Mix well and marinade in refrigeration.
  2. Wash the vegetables well, cut the radishes into thin slices, cube the cucumber and the avocado and the tomatoes in halves.
  3. Divide the rice into 4 bowls and place the marinated tuna on top. Add the garnishes to taste (seaweed, radishes, cucumber, tomatoes and avocado). Sprinkle with sesame seeds to taste.

2. Vegetarian bowl: Rice, figs and feta cheese

Ingredients, for 4 servings:

  • 320 grams of steamed rice
  • 150 grams of feta cheese
  • 80 grams baby spinach
  • 4 tablespoons of extra virgin olive oil
  • 1 tablespoon of mustard
  • 1 tablespoon of honey
  • 8 fresh figs

Step by Step:

  1. The first step is to cook the rice as usual, if you have a better steamer.
  2. Wash spinach and figs well, cut into quarters.
  3. Cut the feta cheese into small cubes.
  4. For the vinaigrette: In a medium deep bowl add the olive oil, honey and mustard, mix vigorously with a hand mixer.
  5. In individual bowls, add a couple of tablespoons of steamed rice, place the feta cheese, spinach leaves, figs on top and bathe with the vinaigrette.
  6. Enjoy, it is a wonderful vegetarian alternative.

3. Tropical bowl: salmon and mango

Ingredients, for 4 servings:

  • 400 grams of fresh or smoked salmon
  • 300 grams of white rice
  • 1 avocado
  • 1 chive
  • 1 cucumber
  • 2 handles
  • Wasamme seaweed, finely chopped
  • 10 cherry tomatoes
  • 4 tablespoons soy sauce
  • 3 tablespoons of sesame oil
  • 1 lemon
  • 1 tablespoon grated fresh ginger

Step by Step:

  1. Dice the salmon, place in a deep container and season with the sesame oil, soy sauce, lemon juice, grated ginger and chives cut into thin julienne strips. Mix well and marinade in refrigeration.
  2. Wash the vegetables well, cut the cucumber, mangoes and avocado into cubes, finish with the tomatoes in halves.
  3. Divide the rice into 4 bowls and place the marinated salmon on top. Add the garnishes to taste (seaweed, cucumber, mango, tomatoes and avocado).

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