Savory Shitake Bowl with Kale and Brown Rice

Photo courtesy Sharon Palmer, RD

This crunchy bowl has umami—the fifth taste—written all over it, thanks to the savory flavors of shitake mushrooms, tofu and soy sauce. And kale, rich in vitamins and more than 45 different flavonoid compounds, is a super green food everyone should eat more of.

More: 5 Reasons Why Eating Ethnic Cuisines Can Improve Your Health

Ingredients

  • 2 cups cooked brown rice
  • 1 tablespoon extra virgin olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon sesame seeds
  • 1/2 teaspoon wasabi paste
  • 1/2 teaspoon red pepper flakes
  • 1 cup sliced shitake mushrooms
  • 7 ounces firm tofu (about half of a 16-oz. package), drained and cubed
  • 4 cups packed chopped kale (about 1 bunch)

More: Healthy Snack: Baked Kale Chips

Directions

  1. Cook rice according to package directions.
  2. Heat the olive oil in a large skillet or wok. Add the onion and garlic, and saut? for 3 minutes.
  3. Add the soy sauce, sesame seeds, wasabi paste, red pepper flakes, mushrooms and tofu, and stir well. Saut? them for an additional 5 minutes.
  4. Stir in remaining 1/3 cup water and the kale. Saut? until the kale is slightly wilted and crisp-tender, about 4 minutes.
  5. Spoon 1/2 cup cooked rice into each of four individual bowls. Top with about 1-1/2 cups shitake-kale mixture.

Serves 4

Nutritional information per serving: 320 calories, 54 g carbohydrates, 12 g protein, 7 g fat, 304 mg sodium, 4 fiber.

More: Ginger-Curry Roasted Vegetables and Tofu

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About the Author

Sharon Palmer

Sharon Palmer is a registered dietitian, writer and author of The Plant-Powered Diet. Over 750 of her articles have been published in national publications, including Prevention, Better Homes and Gardens and Today's Dietitian. She is also the editor of the award-winning publication Environmental Nutrition and writes for her blog, The Plant-Powered Dietitian. Sharon makes her home with her husband and two sons in the chaparral hills overlooking Los Angeles.

Sharon Palmer is a registered dietitian, writer and author of The Plant-Powered Diet. Over 750 of her articles have been published in national publications, including Prevention, Better Homes and Gardens and Today's Dietitian. She is also the editor of the award-winning publication Environmental Nutrition and writes for her blog, The Plant-Powered Dietitian. Sharon makes her home with her husband and two sons in the chaparral hills overlooking Los Angeles.

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