Savory Shiitake Bowl with Kale and Brown Rice


shitake-bowl-with-kale-brown-rice_web

This crunchy rice bowl has umami -the fifth taste- written all over it, thanks to the savory flavors of shiitake mushrooms, tofu and soy sauce. Kale lends more than 45 different flavonoid compounds the dish, as well as hearty texture to the spicy broth. This recipe comes to us from Sharon Palmer, The Plant-Powered Dietitian.

Serves 4

  • 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 shiitake mushrooms
  • 7 ounces firm tofu, drained and cubed
  • 4 cups chopped kale
  • 2 cups cooked brown rice

Place the olive oil in a large skillet or wok over medium-high heat. Add the onion and garlic and sauté for about 3 minutes, or until fragrant.

Add the soy sauce, sesame seeds, wasabi paste, red pepper flakes, mushrooms and tofu to the skillet, mix well and sauté 5 minutes more.

Add the kale and 1/3 cup water to the skillet and cook for 4 minutes, or until the kale has wilted slightly. Divide into equal portions over cooked brown rice and enjoy!

For even more information on powering up your diet with plant foods, you can join my 14-day Go Plant Power Challenge, staring on August 5th. Join by simply clicking “LIKE” on the Go Plant Power Facebook Page which will host the 14 days of alerts with recipes and other helpful tips. By the end of the 14th day, you will possess the tools to change your diet and health for the better. 

This Recipe is Categorized In:

,

This Recipe's Ingredients:

, , , , , ,

Nutrition Information

Savory Shiitake Bowl with Kale and Brown Rice

Servings per Recipe: 4

Amount per Serving

Calories:  253

Calories from Fat:  

Total Fat:  8g

Saturated Fat:  1g

Cholesterol:  0mg

Sodium:  273mg

Potassium:  242mg

Carbohydrates:  38g

Dietary Fiber:  5g

Protein:  11g

Sugars:  3g

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

Recipe Unit Conversions