With spring comes lots of delicious, fresh produce. This refreshing and colorful bowl allows you to pack your meal with lots of fresh veggies of your choosing! It’s also full of fiber, whole grain, heart-healthy fats and protein, said Meaghan Butler, RD, a registered dietitian.

“Edamame offers vitamins, nutrients and protein to help you stay full, while the whole grains in brown contain fiber and minerals linked to reducing heart disease. The avocado packs healthy fats, or monounsaturated fats, which can reduce inflammation and keep your heart healthy. Try this easy, heart-healthy bowl meal that’s perfect to pack for lunch,” said Meaghan.

Edamame and Veggies Rice Bowl

Serves: 1

Bowl Ingredients:

  • ½ cup cooked brown rice
  • 1 cup roasted vegetables of your choice (roast in oven at 425 degrees for 17-20 minutes, stirring twice)
  • ¼ cup edamame
  • ¼ avocado, diced
  • 2 tablespoons sliced scallions
  • 2 tablespoons chopped, fresh cilantro
  • 2 tablespoons citrus, lime vinaigrette

Lime Vinaigrette Ingredients:

  • 1/4 cup canola oil
  • 1/4 cup lime juice
  • 1/4 cup orange juice
  • 2 teaspoons minced fresh jalapeno pepper
  • 1/4-cup snipped fresh cilantro
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Instructions:

  1. To make the vinaigrette, add ingredients into a mason jar. Cover and shake well.
  2. Arrange rice, veggies, edamame and avocado in a 4-cup seal-able container or bowl
  3. Top with scallions and cilantro
  4. Drizzle with vinaigrette just before serving

Nutrition Facts:

(Serving size: 2 cups)

  • Calories: 349
  • Fat: 22 g
  • Carbohydrates: 44 g
  • Sodium: 240 mg
  • Protein: 9 g
  • Fiber 9 g
Meaghan Butler, RD, LDN

Meaghan Butler, RD, LDN

Registered Dietitian

Meaghan is a registered dietitian and outpatient diabetes educator at Adventist HealthCare Washington Adventist Hospital.

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