Asian Veggie Bowl – Perfect “Light Lunch”
Here is my Asian Veggie Bowl!!Â
This one is the perfect “light lunch” for those who feel the afternoon slump. This meal will keep your blood glucose stable, will provide gut-friendly fibre & resistant starch. My Asian Veggie Bowl is a great option for individuals who wish to manage their Diabetes, PCOS, Cholesterol levels, Fatty Liver or wish to reduce their Body Fat.Â
We have added different colours & ensured we use all groups of vegetables. Pumpkin is a great source of gut-friendly fibre & vitamin A while Broccoli & Celery play crucial roles in liver detoxing. Sprouted legumes give high-quality protein, are easier to digest & the sprouting also increases the vitamin C content. We have also used raw mango & starfruit. Both of these are seasonal & most of us don’t end up consuming them as often. A bowl like this one is a good opportunity to add diversity. The sesame seeds, apart from giving that rich taste, also give a good amount of calcium & selenium. The cold rice absorbs the flavour and has resistant starch which is basically food for the good bacteria in your gut.
Special Notes
- Roasting vegetables – ause ghee or coconut oil to roast vegetables. These fats are more stable and hence will endure the long, high-temperature cooking in the oven without breaking down.
- Broccoli – if you have a hypothyroid, you should avoid the broccoli here. You can add some other vegetables, like sauteed green beans or simply skip it.
- Cold rice – can be substituted by cold potato or sweet potato cubes. You can also use edamame or buckwheat noodles for a nicer, more Asian feel.
- Protein – this bowl contains about 4 tbsps of sprouts which will give about 6 grams of protein. If you want to up the protein intake, you can use Tofu, Eggs or a Lean Meat of your choice instead.
- Soy sauce – I have used Light Soya Sauce here. You can use a low sodium variant or coconut aminos instead.
- Fruit – We have added strawberries here, but green apple will be a great addition as well.
FAQS
Can this be prepared in advance as part of my weekly meal prep?
Yes, absolutely. You can roast the vegetables and refrigerate them, toast the sesame seeds, prepare the dressing, separate wash & dry the lettuce and box. Sprouting a big batch of moth beans in advance makes it very convenient as well.
Can I eat this as a Post Workout meal?
If you wish to eat this immediately after a workout, you must replace the cold rice with freshly boiled rice, strawberry with mango or orange & either increase the amount of sprouts or replace them with eggs or tofu or chicken.
How do I make this meal even better for Type 2 Diabetes?
This meal is already great for Diabetics. It will keep your glucose levels stable for hours.
Asian Veggie Bowl
Ingredients
Salad
- 100 grams Pumpkin cut into cubes
- 100 grams Beetroot cut into cubes
- 50 grams Broccoli, with the stem cut into cubes
- 75 grams Red Bell Pepper cut into cubes
- Handful Iceberg Lettuce
- 2 tbsp Raw Mango juliennes
- 3 tbsp Starfruit OR Carambola cut into cubes
- 1/2 cup White Rice boiled & cooled for 7-8 hours
- 3 Strawberries diced
- 1/2 cup Sprouted Moth Beans
- 1 tbsp Celery Stalk finely chopped
- 2 tsp Sesame Seeds, white Toasted
- 1 tsp Ghee
- 1 tsp Salt
- 1/4 Orange
Dressing
- 1 tbsp Coldpressed Sesame Oil
- 1 tbsp Jamun Vinegar
- 1 tbsp Lime Juice
- To Taste Salt
- 1 tsp Jaggery or Honey
- 2 tsp Sesame Seeds, white Toasted
- 1/2 tsp Celery stalk finely chopped
Instructions
- Roast pumpkin, beetroot & broccoli with ghee and salt.
- Chop & prep the remaining ingredients while they are cooking.
- Mix all the ingredients of the dressing and stir vigorously to make the dressing.
- Take a wide-ish bowl and start arranging the meals. Start with the lettuce followed by pumpkin, beetroot, broccoli, bell peppers, star fruit & raw mango. Also add the sprouts & cold rice.
- Pour the dressing on top of the vegetables.
- Garnish with freshly squeezed orange juice, sesame seeds & celery.
- Your meal is ready!
Do share images of your preparations with me on Instagram! I love to see all those amazing images & messages from you guys. If you are currently working on managing your Type 2 Diabetes or putting it into remission, then I can be your partner in this. I work very closely with Diabetes and am working on eradicating this disease altogether. You can book an exploratory call with me to understand how I work & if we are a good fit!
Have a good day!
