Steamed Chinese Vegetables with Brown Rice

Gluten Free
Dairy Free
Very Healthy
Health score
77%
Steamed Chinese Vegetables with Brown Rice
30 min.
4
226kcal

Suggestions


Discover the vibrant flavors and health benefits of our Steamed Chinese Vegetables with Brown Rice, a delightful side dish that is both gluten-free and dairy-free. This recipe is perfect for those looking to incorporate more vegetables into their diet without sacrificing taste. With a health score of 77, it’s a guilt-free option that you can enjoy any day of the week.

In just 30 minutes, you can whip up a colorful medley of fresh vegetables, including eggplant, bell peppers, and bok choy, all steamed to perfection. The crisp-tender texture of the veggies combined with the nutty richness of peanut butter and the savory notes of soy and hoisin sauce create a mouthwatering experience that will leave your taste buds dancing.

This dish not only satisfies your hunger but also nourishes your body, providing a balanced caloric breakdown with a healthy mix of protein, fats, and carbohydrates. Serve it over a bed of hot cooked brown rice for a wholesome meal that’s as nutritious as it is delicious. Whether you’re looking for a side dish to complement your main course or a light meal on its own, this recipe is sure to impress family and friends alike. Dive into this culinary adventure and enjoy the goodness of steamed vegetables today!

Ingredients

  •  eggplant cut into 2x1/2-inch strips (3 cups)
  • medium bell pepper red cut into julienne strips (1 1/2 cups)
  • large carrots cut into julienne strips (1 cup)
  • cup baby bok choy leaves sliced
  • medium onion thinly sliced
  • cups snow peas chinese ()
  • tablespoons soya sauce 
  • tablespoon creamy peanut butter 
  • tablespoon hoisin sauce 
  • teaspoon ginger grated
  • clove garlic finely chopped
  • cups brown rice hot cooked

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • steamer basket

Directions

  1. Place steamer basket in 1/2 inch water in saucepan or skillet (water should not touch bottom of basket).
  2. Place eggplant, bell pepper, carrot, bok choy and onion in steamer basket. Cover tightly and heat to boiling; reduce heat to medium-low. Steam 5 to 8 minutes, adding pea pods for the last minute of steaming, until vegetables are crisp-tender.
  3. Beat soy sauce, peanut butter, hoisin sauce, gingerroot and garlic in large bowl with wire whisk until blended.
  4. Add vegetables; toss.
  5. Serve over rice.

Nutrition Facts

Calories226kcal
Protein13.25%
Fat13.36%
Carbs73.39%

Properties

Glycemic Index
65.51
Glycemic Load
13.8
Inflammation Score
-10
Nutrition Score
25.003478454507%

Flavonoids

Delphinidin
98.12mg
Apigenin
0.04mg
Luteolin
0.22mg
Isorhamnetin
1.38mg
Kaempferol
0.99mg
Myricetin
0.03mg
Quercetin
6.11mg

Nutrients percent of daily need

Calories:226.39kcal
11.32%
Fat:3.5g
5.39%
Saturated Fat:0.69g
4.3%
Carbohydrates:43.32g
14.44%
Net Carbohydrates:34.68g
12.61%
Sugar:11.16g
12.4%
Cholesterol:0.12mg
0.04%
Sodium:616.2mg
26.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.82g
15.64%
Vitamin A:5280.27IU
105.61%
Vitamin C:81.25mg
98.48%
Manganese:1.7mg
85.23%
Fiber:8.64g
34.55%
Vitamin B6:0.55mg
27.33%
Vitamin K:28.21µg
26.87%
Magnesium:94.22mg
23.55%
Folate:89.61µg
22.4%
Potassium:693.34mg
19.81%
Vitamin B3:3.86mg
19.32%
Vitamin B1:0.28mg
18.52%
Phosphorus:185.11mg
18.51%
Iron:2.52mg
13.99%
Copper:0.28mg
13.77%
Vitamin B5:1.35mg
13.49%
Vitamin B2:0.18mg
10.57%
Vitamin E:1.52mg
10.15%
Zinc:1.28mg
8.54%
Calcium:80.32mg
8.03%
Selenium:1.38µg
1.97%