Health Nut Protein Rice Bowl

This protein bowl is great for athletes - pre and post race with a great combination of carbs, protein, healthy fats, vitamins and minerals. It can be a side dish but hearty enough as a main course too!

Almonds are filled with healthy fats and have been linked to such great health benefits as reducing the risk of heart attack, lowering bad cholesterol, building strong bones and lowering blood sugar! 


1 cup long grain brown rice
2 cups vegetable broth (home-made is best)
1/2 cup carrot, shredded
1/2 cup zucchini, shredded
1/2 cup chopped mushrooms
1/4 cup chopped green onions
3 tbsp sunflower seeds
3 tbsp sliced almonds
3 tbsp pumpkin seeds
1⁄4 tsp red pepper flakes
1 tsp olive oil
2 tbsp fresh parsley
Salt and pepper to taste

*Please use organic & sprouted nuts/seeds when possible for greater nutrient density and improved digestion (and a happier planet!).


Cook rice: Add the rice to the broth, bring to a boil. Reduce heat, cover the pot with a tight fitting lid and cook for 50 minutes (or until tender). The rice can also be done in a rice cooker if preferred. Allow the rice to sit covered for 10 minutes.

When the rice is almost done, cook the carrot, zucchini, mushrooms and green onions in olive oil for 2 minutes. Add sunflower seeds, almonds, pumpkin seeds and pepper flakes, just until warmed, then add rice and parsley, salt and pepper. Stir until warmed - then serve warm or remove from heat, allow to cool and eat as a salad.

Gabrielle Eagles
Gabrielle Eagles