Brown Rice Veggie Bowl with Creamy Tahini Sauce

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.

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.

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.

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.

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.

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.

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.

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.

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!!

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:

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

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

Cook ModePrevent 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

1x2x3x

• 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

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