Asian-Style Protein Power Bowls
As a vegetarian, I’m always looking for new and fun ways to incorporate plant-based protein into my diet. Lentils, quinoa and hummus are all go-tos — I usually have one or more of these items ready-to-go in my fridge, adding them to salads at lunch or to soups or stews at dinner.
With these Asian-Style Protein Power Bowls, I wanted to create an incredibly simple yet delicious meal that was packed with nutrients. Broccoli, for example, is loaded with fiber, antioxidants and vitamin C. Cooked quinoa and green peas both contain 8 grams of protein per cup. And here’s the real kicker — edamame, those tasty little soybeans, contain a whopping 17 grams of protein per cup. Combine all of this into one dish, and you can understand why “protein power bowl” is an apt name!
Now, concern around eating too much soy is definitely a thing right now, but I suggest doing your research and always eating everything in moderation. I love edamame as a plant-based protein source because it never results (at least for me) in uncomfortable bloating. Edamame is also one of the few plant-based sources of complete protein, meaning it contains all 9 essential amino acids.
Interested in more recipes featuring edamame? Check out the links below.
The sauce in these Asian-Style Protein Power Bowls is kind of.a tangy version of homemade teriyaki sauce. Shaoxing cooking wine incorporates a vinegary & slightly caramel-like flavor. Soy sauce brings saltiness, fresh ginger and sriracha bring spice, and hoisin + honey mellow it all out with a touch of sweetness. The power-player ingredient, though, is the tablespoon of white miso paste. Miso paste is rich in essential minerals like B vitamins and folic acid, and as a fermented food, it provides beneficial bacteria to promote gut health.
Are you getting the picture, folks?? These Asian-Style Protein Power Bowls are healthy, filling, flavorful and the perfect whip-it-up-in-no-time meal. Enjoy!
INGREDIENTS - BOWLS
2 T. sesame oil
5 cloves minced garlic
1 shallot, minced
2 heads broccoli, cut into florets
12 oz. frozen edamame
12 oz. frozen green peas
Rice or quinoa, to serve
Chopped green onions & sesame seeds, to garnish
INGREDIENTS - SAUCE
1/3 c. sesame oil
1/4 c. Shaoxing rice cooking wine (or rice wine vinegar)
1 1/2 T. honey
1/4 c. + 1 T. low-sodium soy sauce
2 T. hoisin
2 T. grated fresh ginger
2 t. sriracha
1 T. white miso paste
Juice of 1/2 a lime
STEPS
1) Add all sauce ingredients to a bowl and whisk well. Set aside.
2) Add the broccoli and a tablespoon of water to a large microwaveable bowl. Cover with cling wrap and microwave for 2.5 minutes. Drain to remove excess water and set aside.
3) Microwave the frozen edamame and peas about a minute less than the instructions on the bags. Drain and set aside.
4) And 2 tablespoons sesame oil to a large wok or pan over high heat. Add the shallot and garlic, allowing to brown for a few seconds, than add the broccoli, edamame and peas. Toss well, then let the veggies sit and cook for 5 minutes. Pour in the sauce, toss well, and cook for 7-8 minutes. Remove from heat.
5) Add rice or quinoa to a bowl, and top the grains with the veggie mixture. Garnish with green onions and sesame seeds.