Healthy Asian Veggie and Rice Bowl

Healthy Asian Veggie & Rice Bowl

This recipe is a family favorite at our house and we eat it several times a week. When your schedule is as busy as ours, it can be easy to opt for an unhealthy fast dinner option out of starvation and exhaustion. This recipe is just as quick and easy as your fast food options only it is loaded with nutrients and will balance out that blood sugar that is making you hangry. 



  • 1-2 heads of Broccoli 
  • 1/2 head of cauliflower
  • 1 Zucchini
  • 1 Carrot
  • Sunflower seeds
  • Slivered almonds
  • 1 Avocado
  • Sesame seeds
  • Basmati Rice

Oils and Seasonings:

  • Sesame Oil
  • Olive Oil
  • Soy Sauce
  • Sea salt
  • Pepper
  • Garlic powder

Makes 2 large servings or three medium size servings. When it comes to veggie bowls we don't hold back. I figure if you eat until you are full and it is veggies and a little rice... you don't need to worry about the amount. 


Preheat oven to 350. To get started you want to get your rice cooking. Second, you will need to cut your broccoli and cauliflower and add to one baking sheet. For the carrot and zucchini, you can use a veggie peeler to get the thin slivers or just cut into thin pieces with a knife and add to a second baking sheet. 

Next, you want to toss your veggies in a little sesame oil and a little olive oil. I like to drizzle them both over the veggies and then toss. Season with salt, pepper, and garlic powder and toss again. 

Bake at 350 for 15 minutes and then flip the veggies over and continue roasting until browned. Note that the cauliflower and broccoli need longer to cook than the carrots and zucchini.  


Once your veggies and rice are finished cooking add them to a bowl and top with some sunflower seeds, almonds, avocado, sesame seeds, and soy sauce. We will try new sauces from the grocery store to mix up the flavor from time to time. But generally, soy sauce taste great. Enjoy!


My daughter loves this meal too! It is perfect for the whole family.