GlobalBowl

Rainbow Roots Bowl

A warm sesame-ginger rice bowl with adzuki beans, blistered broccoli, a rough edamame smash, crisp carrot, pickles and nori.

Eat nowMake-aheadContains gluten, sesame, soy
Hands-on18 minTotal time18 minEnergy784 kcalProtein39g
Recipe details
PortableHeartyEasy-going

Equipment: Hob

Keep chilled after cooking

Rainbow Roots Bowl
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Main

Toppings

Dressing

Now we make

Method

Do the night before

  1. 1
    Defrost 310g cooked brown rice overnight in the fridge if using frozen
  2. 2
    Defrost 105g cooked adzuki beans overnight in the fridge if using frozen
  3. 3
    Defrost 140g cooked beetroot overnight in the fridge if using frozen
  4. 4
    Defrost 105g cooked edamame overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

18 min hands-on 18 min altogether
  1. 5
    Peel ΒΎ carrot into thin ribbons, cut the cooked beetroot into wedges and cut ΒΎ sheet nori into fine strips
    πŸ– 3 min
  2. 6
    Toast 1Β½ tsp sesame seeds in a wide dry pan until fragrant, then tip onto a plate
    πŸ– 1 min
  3. 7
    Whisk 1Β½ tbsp soy sauce, 1Β½ tsp mirin, 1Β½ tsp rice vinegar, 1Β½ tsp ginger and ΒΎ tsp sesame oil into a sharp sesame-ginger dressing
    πŸ– 2 min
  4. 8
    Steam 105g broccoli and edamame for 3 minutes until just tender. Return the dry pan to high heat, add the vegetables and leave them undisturbed for 2 minutes so the broccoli blisters at the edges
    πŸ– 6 min
  5. 9
    Move half the edamame to a bowl with a spoonful of dressing and roughly crush it into a creamy, chunky smash. Toss the warm brown rice with another spoonful of dressing
    πŸ– 3 min
  6. 10
    Spoon the dressed rice into a shallow bowl. Arrange adzuki beans, beetroot, blistered broccoli, the edamame smash, crisp carrot ribbons and 1Β½ tbsp Zippy Quick Pickles in distinct sections. Drizzle over the remaining dressing and finish with nori, toasted sesame and 2ΒΎ tbsp microgreens
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inFolateVitamin KPhosphorus
Lower inVitamin ECalcium

Worth noticing: Sodium uses more than half of the daily limit in this portion.

Calories

784kcal

37%
Top contributors
Brown Rice Β· 46%Edamame Β· 15%Adzuki Beans Β· 14%
20% cal

Protein

38.5g

61%
Top contributors
Edamame Β· 32%Brown Rice Β· 22%Adzuki Beans Β· 21%
63% cal

Carbs

122.7g

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Brown Rice Β· 53%Adzuki Beans Β· 17%Beetroot Β· 9%
18% cal

Fat

15.4g

22%
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Edamame Β· 35%Sesame Oil Β· 22%Brown Rice Β· 20%

Small numbers, big impact

Everyday essentials

Fibre28.01g
95%
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Adzuki Beans Β· 27%Edamame Β· 19%Brown Rice Β· 17%
Vitamin B120.05ΞΌg
2%
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Nori Β· 100%
Vitamin D0.07ΞΌg
0%
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Nori Β· 100%
Iodine4.68ΞΌg
3%
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Microgreens Β· 100%
Iron15.23mg
85%
Top contributors
Microgreens Β· 29%Edamame Β· 16%Adzuki Beans Β· 14%
Zinc7.23mg
66%
Top contributors
Brown Rice Β· 30%Adzuki Beans Β· 26%Edamame Β· 20%
Calcium268.36mg
27%
Top contributors
Edamame Β· 25%Sesame Seeds Β· 16%Broccoli Β· 16%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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