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    Home » Healthy Recipes » Brown Rice Veggie Bowl

    Brown Rice Veggie Bowl with Creamy Tahini Sauce

    Published: Apr 12, 2023 by Pavani · Leave a Comment

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    Brown Rice topped with vegetables and tofu.

    Brown rice and veggie bowl is a hearty and delicious meal. The creamy tahini sauce with almond butter is easy to make and absolutely scrumptious.

    This is a very versatile dish. Top the brown rice with your favorite steamed or sautéed vegetables and plant base protein. I love using baked tofu to make this a wholesome and filling bowl.

    Brown rice veggie bowl topped with baked tofu.

    Table of contents

    • About the recipe
    • Ingredients
    • Instructions
      • Cook Brown Rice
      • Prepare Veggies
      • Make Creamy Tahini Sauce
      • Assemble Veggie Bowl
    • Expert Tips
    • You might also like
    • Recipe Card

    About the recipe

    I am mindful of our daily calcium intake and try to make healthy meals for my family. Calcium is the most vital mineral for strong bones. It is also essential for blood clotting, muscle contraction, and nerve function. If we don't take in enough calcium, our body uses the calcium reserves in our bones to supply the muscles, heart and nerves.

    So, it's important that we take the required daily dosage of calcium. Milk and other dairy provide over 50% of dietary calcium. It is also found in beans and legumes, some green vegetables, such as spinach and broccoli, and nuts and fruit.

    Today, I have a high calcium meal that is easy to make, delicious and 100% vegan. This brown rice veggie bowl is packed with calcium rich ingredients. Brown rice along with spinach, broccoli and tofu make this a healthy and filling dish.

    Blue bowl with creamy tahini sauce.

    This vegetarian rice bowl is inspired from one of my favorite frozen entrée, Amy's Brown Rice & Vegetable Bowl. This copy cat recipe is easy to make and very versatile. You can make a big batch of brown rice in the instant pot. Steam or sauté your favorite vegetables and make this rice bowl anytime during the week.

    The best part of this vegan brown rice bowl is the creamy tahini sauce. Almond butter, tahini along with soy sauce and vinegar make this a nutty and very tasty dressing. You can make a big batch of the sauce and use it as a salad dressing or even as a dip.

    White bowl with brown rice and veggies.

    Ingredients

    For the details of the exact quantities of each ingredient and the list of ingredients needed, check the printable recipe card below.

    Here are the ingredients you need to make this brown rice and veggie bowl:

    • Brown Rice ~ I use short grain brown rice, but you can also use medium or long grain brown rice. Alternately, substitute with your favorite whole grain. Quinoa, farro, millets are all great options here.
    • Vegetables ~ I love using red onion, mushrooms, spinach, broccoli and bell peppers. But you can use your favorite veggies like cauliflower, kale, swiss chard, edamame and so on.
    • Plant based protein ~ I love using store bought baked tofu, but you can bake your own at home. You can also use other protein like cooked beans, edamame etc.
    Vegetables needed, details in recipe card.

    Here are the ingredients you need to make the creamy tahini sauce:

    • Tahini
    • Almond butter ~ either creamy or crunchy variety.
    • Soy sauce ~ preferably low sodium.
    • Rice vinegar
    • Garlic cloves
    • Sriracha sauce, salt and pepper.

    Instructions

    For the detailed instructions on how to make the recipe with exact timings, check the printable recipe card below.

    Here is how to make this brown rice veggieful veggie bowl recipe:

    Cook Brown Rice

    Combine rinsed and drained brown rice and water in the Instant pot. Cook on high pressure/ manual for 18 minutes. Let the pressure release naturally for 10 minutes and quick release the reminder.

    Alternately, you can cook brown rice on the stove top. Combine rice with water in a saucepan and bring to a simmer. Cook covered on medium-low flame for 30~45 minutes or until all of the water is absorbed and rice is tender.

    Keep rice warm while you prepare the veggies.

    4 panel photo showing the cooking of brown rice.

    Prepare Veggies

    Heat 2 teaspoons oil in a sauté pan on medium heat; add the sliced onions and a pinch of salt. Cook, stirring occasionally, until golden brown and slightly caramelized around the edges. Season with salt and pepper. Remove onto a large plate.

    2 panel photo showing the cooking of red onions.

    Clean the pan with a paper towel, add 1 teaspoon oil, add broccoli and cook until tender and slightly browned around the edges. Season with salt and pepper. Remove onto the plate.

    Heat 2 teaspoons oil and add the mushrooms and cook till the tender. Season with salt and pepper. Remove onto the plate.

    Heat the remaining 1 teaspoon oil and cook the the bell pepper until crisp tender. Stir in the spinach and cook until wilted. Season with salt and pepper. Remove onto the plate.

    6 panel photo showing the sautéing of vegetables.

    Make Creamy Tahini Sauce

    Here is the recipe for tahini sauce:

    In a small bowl, whisk tahini, almond butter, soy sauce, rice vinegar, sriracha, garlic clove, salt and pepper. Add the water and whisk to make a smooth dressing. Add more if the sauce is too thick. Taste and adjust the seasoning.

    6 panel photo showing the making of tahini sauce.

    Assemble Veggie Bowl

    Take ½ cup of rice in a serving bowl, mix in 1 tablespoon dressing. Place quarter of the veggies and tofu on the rice. Drizzle generously with the dressing over everything and ENJOY!!

    Brown rice veggie bowl topped with sesame seeds.

    Expert Tips

    • Substitute brown rice with your favorite whole grain. Farro, millets are all great options here. Veggie quinoa bowl is one of my absolute favorite.
    • I use red onion, mushrooms, spinach, broccoli and bell peppers. But you can make yours a veggieful veggie bowl with your your favorite vegetables. Steamed or sautéed cauliflower, kale, swiss chard, carrots, and so on are all amazing.
    • Instead of sautéing the vegetables, you can also roast them in a 400°F preheated oven for about 30~40 minutes. Please note that some veggies roast faster than the others.
    • To add protein and make to make this a wholesome meal, I add store bought baked tofu, but you can bake your own at home. You can also use other protein like cooked beans, edamame etc.
    • Make rice and black eyed peas by swapping out tofu with the beans.
    • Make a big double batch of the creamy tahini sauce. Store it in an airtight container for up to 1 week. Use it as a salad dressing or even as a dip.
    • The best part of this brown rice bowl with vegetables is that it can be made ahead of time. Cook a big batch of brown rice and sauté/ roast your vegetables. Whip up the tahini sauce. Store everything in separate airtight containers in the fridge. Reheat the veggies and rice before serving.

    You might also like

    Here are a few more delicious vegetarian meals that you might like:

    • steel thali with Ayurvedic recipes
      Ayurvedic Thali Meal
    • Simple South Indian Vegetarian Thali -- Fresh Cucumber Salad Recipe
    • Nepali Thali | Simple Vegetarian Recipes
    • Vegetarian Himachal Pradesh Thali

    I love hearing from you!! If you’ve tried this and liked it, then don't forget to let me know. Give a star rating and let me know in the comments below. Also tag me in your creations on Instagram @cooks_hideout. I love sharing photos when people make my recipes. You can use the hashtag #cookshideout too.

    Recipe Card

    White bowl with brown rice and vegetavles.

    Brown Rice Veggie Bowl with Creamy Tahini Dressing

    Brown rice and veggie bowl is a hearty and delicious meal. The creamy tahini dressing is easy to make and scrumptious. Enjoy!!
    Author: Pavani
    Print Pin Rate
    Prevent your screen from going dark
    Prep Time: 15 minutes mins
    Cook Time: 45 minutes mins
    Total Time: 1 hour hr
    Course: Main Course
    Cuisine: American
    Servings: 4 servings

    Ingredients

    • 1 cup Brown Rice*, rinsed and drained
    • 1¼ cups Water, more if cooking on the stove top
    • 2 tablespoons Olive Oil
    • 1 large Red Onion, thinly sliced
    • 2 cups Brown or White Mushrooms, thinly sliced
    • 2 cups Broccoli, cut into florets
    • 1 large Green or Red Bell Pepper, thinly sliced
    • 4 cups Baby Spinach, chopped
    • To taste Salt & Pepper
    • 2 cups Diced Baked Tofu, either store-bought or homemade*
    • As needed Toasted Sesame seeds, for topping

    For Creamy Tahini Dressing:

    • ¼ cup Tahini
    • 2 tablespoons Almond Butter, creamy or crunchy
    • 2 tablespoons Soy sauce, preferably low sodium
    • 2 tablespoons Rice vinegar
    • 1 - 2 tablespoons Sriracha chili sauce, adjust as per taste
    • 1 Garlic clove, finely minced
    • To taste Salt & Pepper
    • 2 tablespoons Warm Water, plus more as needed

    Instructions

    Cook Rice in Instant Pot:

    • Combine rice and water in the Instant pot. Cook on high pressure/ manual for 18 minutes. Let the pressure release naturally for 10 minutes and quick release the reminder. Keep rice warm while you prepare the veggies.
      1 cup Brown Rice*, rinsed and drained, 1¼ cups Water, more if cooking on the stove top

    Cook Rice on Stovetop:

    • Alternately, you can cook brown rice on the stove top. Combine rice with 1¾ cups of water in a saucepan and bring to a simmer on medium heat. Lower the heat, cover and cook for 30~45 minutes or until all of the water is absorbed and rice is tender. Turn off the heat and leave the pan covered for at least 5 minutes before fluffing the rice.
      Keep rice warm while you prepare the veggies.
      1 cup Brown Rice*, rinsed and drained

    Prepare Veggies:

    • Heat 2 teaspoons oil in a sauté pan on medium heat; add the sliced onions and a pinch of salt. Cook, stirring occasionally, until golden brown and slightly caramelized around the edges. Season with salt and pepper. Remove onto a large plate.
      2 tablespoons Olive Oil, 1 large Red Onion, thinly sliced, To taste Salt & Pepper
    • Clean the pan with a paper towel, add 1 teaspoon oil, add broccoli and cook until tender and slightly browned around the edges, about 8~10 minutes. Season with salt and pepper. Remove onto the plate.
      Heat 2 teaspoons oil and add the mushrooms and cook till the tender, about 5~7 minutes. Season with salt and pepper. Remove onto the plate.
      2 cups Broccoli, cut into florets, To taste Salt & Pepper, 2 cups Brown or White Mushrooms, thinly sliced
    • Heat the remaining 1 teaspoon oil and cook the the bell pepper until crisp tender, about 4~5 minutes. Stir in the spinach and cook until wilted, about 2~3 more minutes. Season with salt and pepper. Remove onto the plate.
      1 large Green or Red Bell Pepper, thinly sliced, To taste Salt & Pepper, 4 cups Baby Spinach, chopped

    Prepare the dressing: 

    • In a small bowl, whisk tahini, almond butter, soy sauce, rice vinegar, sriracha, garlic clove, salt and pepper. Add the water and whisk to make a smooth dressing. Add more if the sauce is too thick. Taste and adjust the seasoning.
      ¼ cup Tahini, 2 tablespoons Almond Butter, creamy or crunchy, 2 tablespoons Soy sauce, preferably low sodium, 2 tablespoons Rice vinegar, 1 - 2 tablespoons Sriracha chili sauce, adjust as per taste, 1 Garlic clove, finely minced, 2 tablespoons Warm Water, plus more as needed, To taste Salt & Pepper

    Assemble: 

    • Take ½ cup of rice in a serving bowl, mix in 1 tablespoon dressing. Place quarter of the veggies and tofu on the rice. Drizzle generously with the dressing over everything and sprinkle with toasted sesame seeds.
      2 cups Diced Baked Tofu, either store-bought or homemade*, As needed Toasted Sesame seeds, for topping

    Notes

    • Substitute brown rice with your favorite whole grain. Farro, millets are all great options here. Veggie quinoa bowl is one of my absolute favorite.
    • I use red onion, mushrooms, spinach, broccoli and bell peppers. But you can make yours a veggieful veggie bowl with your your favorite vegetables. Steamed or sautéed cauliflower, kale, swiss chard, carrots, and so on are all amazing.
    • Instead of sautéing the vegetables, you can also roast them in a 400°F preheated oven for about 30~40 minutes. Please note that some veggies roast faster than the others.
    • To add protein and make to make this a wholesome meal, I add store bought baked tofu, but you can bake your own at home. You can also use other protein like cooked beans, edamame etc.
    • Make rice and black eyed peas by swapping out tofu with the beans.
    • Make a big double batch of the creamy tahini sauce. Store it in an airtight container for up to 1 week. Use it as a salad dressing or even as a dip.
    • The best part of this brown rice bowl with vegetables is that it can be made ahead of time. Cook a big batch of brown rice and sauté/ roast your vegetables. Whip up the tahini sauce. Store everything in separate airtight containers in the fridge. Reheat the veggies and rice before serving.

    Nutrition

    Calories: 499kcal | Carbohydrates: 55g | Protein: 22g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 12g | Sodium: 508mg | Potassium: 1082mg | Fiber: 7g | Sugar: 6g | Vitamin A: 4396IU | Vitamin C: 107mg | Calcium: 177mg | Iron: 5mg
    Tried this recipe?Mention @cooks_hideout or tag #cookshideout!

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    Comments

    1. The Pumpkin Farm

      August 25, 2012 at 4:10 am

      i liked the idea of taahini dressing for this combination of rice

      Reply
    2. Global Tastes & Travels Inc.

      August 25, 2012 at 4:19 am

      dressing looks amazing!

      Reply
    3. Global Tastes & Travels Inc.

      August 25, 2012 at 4:19 am

      dressing looks amazing!

      Reply
    4. Sowmya Karthy

      August 25, 2012 at 4:51 am

      Very healthy and very vegan.. I love the combo of tahini and brown rice!!!http://nivedhanams.blogspot.in/

      Reply
    5. vaishali sabnani

      August 26, 2012 at 2:31 am

      wow!..that looks fantastic!..lovely bowl of packed health!!

      Reply
    6. Priya Suresh

      August 26, 2012 at 9:40 am

      Omg, wat else we need, such a super filling and healthy dish.

      Reply
    7. rajani

      August 28, 2012 at 4:30 am

      it looks so nice, bookmarking this.

      Reply
    8. Srivalli

      August 30, 2012 at 2:39 pm

      Wonderful bowl of healthy stuff!

      Reply
    9. Rebecca Donaldson

      March 13, 2013 at 3:42 pm

      Thanks for doing this! I love this frozen meal to grab when I'm short on time or have no leftovers to take for lunch. While eating it, I think that I should make it homemade-that it can't be hard. How many servings does your reipce make?Thank you!!

      Reply
    10. Mama

      February 02, 2014 at 12:04 am

      so excited about trying this, love Amy's frozen entrees, so much healthier than lean cuisine and the like . question about process (from a novice cook ) why cook carrots and yellow onion first, then brocc and other veggies later? I know carrots take longer, but couldn't you just start them first?

      Reply
    11. Mama

      February 02, 2014 at 12:06 am

      just had the Amy's version. Love it ! this looks easy enough, but I do have a process question. Why are the yellow onions, carrots, spinach cooked separately from other veggies with the rice?

      Reply
    12. Pavani N

      February 04, 2014 at 2:22 am

      This recipe makes about 2~3 servings.

      Reply
    13. Pavani N

      February 04, 2014 at 2:27 am

      Hi Mama, sure you can start with onions and carrots. I didn't want to overcook broccoli and get mushy which tends to happen when I cook them all together. But feel free to cook everything together. Hope you like it.

      Reply
    14. Ola Fumilayo

      June 05, 2014 at 10:50 am

      Thanks for the recipe - we made it last night and it was delicious!

      Reply

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