Heart-Healthy Chirashi Bowl
Elevate your mealtime with a vibrant and nutritious **Heart-Healthy Chirashi Bowl**, a wholesome twist on the traditional Japanese chirashi. This recipe features nutty **brown rice**, seasoned with a tangy blend of **rice vinegar, mirin, and low-sodium soy sauce**, providing a flavorful base without compromising heart health. Topped with **sashimi-grade salmon**, crisp cucumber, creamy avocado, julienned carrot, crunchy radish, tender edamame, and toasted nori strips, each bite bursts with freshness and texture. A sprinkle of **sesame seeds** adds a nutty finish, while a delicate splash of **lemon juice** ties together the bright, umami flavors. Perfect for a quick yet stunning lunch or dinner, this **healthy seafood bowl** not only satisfies with clean, nourishing ingredients but also prioritizes vibrant wellness. Ready in under an hour and beautifully customizable, it’s your go-to recipe for a balanced and delicious meal!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons rice vinegar
- 1 tablespoon mirin
- 1 tablespoon low-sodium soy sauce
- 4 ounces fresh salmon (sashimi-grade)
- 0.5 cucumber
- 1 avocado
- 1 carrot
- 0.5 cup edamame
- 3 radish
- 1 seaweed (nori sheets)
- 1 tablespoon sesame seeds
- 1 teaspoon fresh lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear. Combine the rice and 2 cups of water in a medium saucepan. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 25-30 minutes or until the rice is tender and the water is absorbed.
Once the rice is cooked, remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork and let it cool slightly.
In a small bowl, mix the rice vinegar, mirin, and low-sodium soy sauce. Drizzle over the cooked rice and mix gently.
Slice the sashimi-grade salmon into thin slices, approximately 1/4-inch thick.
Cut the cucumber into thin, quartered slices, peel and slice the avocado, and julienne the carrot. Slice the radishes thinly.
Prepare the edamame by cooking them according to package instructions, usually boiling them in water for 3-5 minutes until tender, then draining.
Toast the nori by holding it over an open flame for a few seconds or in a preheated oven at 350°F (180°C) for about 1 minute until crisp, then cut or tear it into small strips.
Divide the seasoned brown rice between two bowls. Arrange the salmon slices, cucumber, avocado, carrot, edamame, and radishes attractively over the rice.
Sprinkle with sesame seeds and nori strips. Drizzle lemon juice over the top for a fresh finish.
Serve immediately and enjoy this healthy, balanced meal.
Nutrition Facts
Calories |
1004 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.2 g | 64% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 896 mg | 39% | |
| Total Carbohydrate | 95.2 g | 35% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 20.9 g | ||
| Protein | 47.9 g | 96% | |
| Vitamin D | 14.9 mcg | 75% | |
| Calcium | 258 mg | 20% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2680 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
