Brown & Wild Rice Nourish Bowl

By The Weekly  

April 19, 2018

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Start the week with this super healthy bowl – it's packed with brown and wild rice to fill you up plus greens and grains to give you a nutrient boost.

  • Prep: 20 mins
  • Cook: 20 mins
  • Yields: 4 Servings


1 tbsp coconut oil

2 cups grated butternut pumpkin (250 g)

1 onion, chopped

2 tsps grated ginger

3 tsps garam masala

1 tsp ground turmeric

400 g can diced tomatoes

400 g can chickpeas, rinsed, drained

½ cup water

250 g packet microwave brown and wild rice, cooked

125 g haloumi, sliced

1 tbsp extra virgin olive oil

2 tsps apple cider vinegar

Toasted sunflower seeds, lemon wedges, to serve


100 g packet baby spinach

1 avocado, seeded, quartered

1 mango, peeled, thinly sliced

1 red capsicum, seeded, thinly sliced

1 cup alfalfa sprouts


1In a saucepan, heat half oil on high. Saute pumpkin, onion and ginger 4 to 5 mins until softened. Stir in spices and cook 1 min.

2Add tomato, chickpeas and water and bring to simmer. Reduce heat to low and cook 8 to 10 mins until thickened. Season to taste.

3In a medium frying pan, heat remaining oil on high. Cook haloumi slices, 1 min each side, until golden brown. Divide between four serving bowls with rice.

4SALAD Arrange all salad ingredients among bowls with dhal and rice, separating into sections.

5Top each bowl with haloumi. Drizzle with olive oil and vinegar and sprinkle with sunflower seeds. Accompany with lemon wedges.

TIP: If cooking rice from scratch, you’ll need 1 cup brown rice when cooked.

Photo: Rob Shaw/