Low Fat Thunder Tea Rice
Dive into a wholesome and flavorful meal with this Low Fat Thunder Tea Rice recipe, a modern, nutrient-packed twist on the classic Hakka dish. Combining the earthy goodness of brown rice with vibrant, blanched greens like spinach, kale, and napa cabbage, this recipe is a celebration of health in a bowl. Protein-rich pan-fried tofu adds substance, while toasted peanuts and sesame seeds provide a delightful crunch. The star of the dish, an aromatic herbal tea soup made from fresh basil, mint, cilantro, ginger, and brewed green tea, ties everything together with its refreshing, savory depth. This guilt-free, plant-based power bowl is easy to prepare, low in fat, and perfect for meal prepping or serving as a comforting, nourishing dinner. Enjoy it as a satisfying, well-balanced meal that’s bursting with flavor and packed with wholesome ingredients!
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Recipe Information
Ingredients
- 2 cups Brown rice
- 4 cups Water
- 1 cup Spinach
- 1 cup Kale
- 1 cup French beans
- 1 cup Napa cabbage
- 1 block Firm tofu
- 0.25 cup Chopped peanuts
- 1 tablespoon Sesame seeds
- 1 cup Fresh basil leaves
- 0.5 cup Fresh mint leaves
- 0.5 cup Fresh cilantro leaves
- 1.5 cups Green tea leaves (brewed)
- 3 pieces Garlic cloves
- 1 inch Ginger
- 2 tablespoons Low-sodium soy sauce
- 1 as needed Olive oil spray
Instructions
Rinse the brown rice under cold water and cook it with 4 cups of water in a rice cooker or on the stovetop until tender. Set aside.
Blanch spinach, kale, French beans, and napa cabbage in boiling water for 2 minutes, then transfer to an ice bath to stop cooking. Drain and chop them into bite-sized pieces. Set aside.
Drain and pat dry the tofu. Cut it into small cubes, and spray a non-stick pan with olive oil. Pan-fry the tofu on medium heat until golden brown on all sides. Set aside.
Toast the chopped peanuts and sesame seeds in a dry skillet over medium heat for about 3 minutes or until fragrant. Set aside to cool.
To prepare the herbal soup, combine basil leaves, mint leaves, cilantro, garlic, ginger, and brewed green tea in a blender. Blend until smooth. Season with low-sodium soy sauce and adjust the consistency with additional green tea if needed. Heat the blended mixture in a small saucepan over low heat just until warm. Do not boil to preserve the flavors.
To assemble, divide the cooked brown rice among serving bowls. Arrange the chopped vegetables, tofu cubes, and toasted peanuts on top of the rice. Serve hot herbal soup on the side, either to be poured over the rice or enjoyed separately.
Garnish with sesame seeds and serve immediately.
Nutrition Facts
Calories |
1236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.4 g | 63% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1222 mg | 53% | |
| Total Carbohydrate | 146.5 g | 53% | |
| Dietary Fiber | 34.1 g | 122% | |
| Total Sugars | 18.9 g | ||
| Protein | 80.5 g | 161% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1365 mg | 105% | |
| Iron | 25.8 mg | 143% | |
| Potassium | 2820 mg | 60% | |
*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.
