High Protein Rice Bowl
Get ready to elevate your mealtime with this mouthwatering high-protein rice bowl! Packed with over 60 grams of plant-based protein, this hearty dish features a creamy broccoli sauce that’s not only perfect for drizzling over rice but also shines as a pasta sauce or zesty dip. Whip it up for a satisfying meal that everyone will rave about!
Prep
15
min
Cook
30
min
Serves
3
people
Level
beginner
📝 Ingredients
Serves 3🥬Fresh Produce(4)
- fresh basil (optional)optional
- blanched broccoli
- garlic
- pepper
🥛Dairy & Eggs(3)
- butter
- milk
- paneer
🫙Pantry Staples(1)
- herbed rice
🧂Spices & Seasonings(1)
- salt
📦Other(2)
- chili flakes
- your choice of vegetables
👨🍳 Instructions
- 1
Grill the paneer until golden brown, seasoned with chili flakes.
- 2
For the broccoli sauce, blend blanched broccoli, paneer, fresh basil (optional), garlic, salt, pepper, and milk until smooth.
- 3
Sauté garlic and chili flakes in butter, then add the herbed rice and mix well with salt, pepper, and basil.
- 4
Sauté your choice of vegetables with salt, pepper, and butter.
- 5
Assemble the bowl with rice, sauce, veggies, and grilled paneer.
💡 Pro Tips
- ✓Grill paneer at 400-450°F for 2-3 minutes per side to achieve proper Maillard browning without overcooking, as paneer's high moisture content (45-50%) can make it rubbery if heated too long.technique400-450°F, 2-3 minutes per side
- ✓Blanch broccoli for exactly 90 seconds in boiling water to preserve chlorophyll and maintain bright green color in your sauce, as longer cooking breaks down chlorophyll into pheophytin (olive-brown pigment).timing90 seconds
- ✓Use a 3:1 ratio of blanched broccoli to milk when blending the sauce to achieve proper emulsification without the sauce breaking or becoming too thin.technique3:1 ratio
- ✓Toast your cooked rice in butter for 1-2 minutes before adding herbs to remove excess moisture and create individual grain separation, preventing mushy texture.technique1-2 minutes
- ✓Heat your serving bowls to 140-150°F before assembly to prevent the warm components from cooling too quickly and maintain optimal eating temperature for 8-10 minutes longer.equipment140-150°F
Share this recipe
Prep
15
min
Cook
30
min
Serves
3
people
Level
beginner
Share this recipe
High Protein Rice Bowl
Get ready to elevate your mealtime with this mouthwatering high-protein rice bowl! Packed with over 60 grams of plant-based protein, this hearty dish features a creamy broccoli sauce that’s not only perfect for drizzling over rice but also shines as a pasta sauce or zesty dip. Whip it up for a satisfying meal that everyone will rave about!
📝 Ingredients
Serves 3🥬Fresh Produce(4)
- fresh basil (optional)optional
- blanched broccoli
- garlic
- pepper
🥛Dairy & Eggs(3)
- butter
- milk
- paneer
🫙Pantry Staples(1)
- herbed rice
🧂Spices & Seasonings(1)
- salt
📦Other(2)
- chili flakes
- your choice of vegetables
👨🍳 Instructions
- 1
Grill the paneer until golden brown, seasoned with chili flakes.
- 2
For the broccoli sauce, blend blanched broccoli, paneer, fresh basil (optional), garlic, salt, pepper, and milk until smooth.
- 3
Sauté garlic and chili flakes in butter, then add the herbed rice and mix well with salt, pepper, and basil.
- 4
Sauté your choice of vegetables with salt, pepper, and butter.
- 5
Assemble the bowl with rice, sauce, veggies, and grilled paneer.
💡 Pro Tips
- ✓Grill paneer at 400-450°F for 2-3 minutes per side to achieve proper Maillard browning without overcooking, as paneer's high moisture content (45-50%) can make it rubbery if heated too long.technique400-450°F, 2-3 minutes per side
- ✓Blanch broccoli for exactly 90 seconds in boiling water to preserve chlorophyll and maintain bright green color in your sauce, as longer cooking breaks down chlorophyll into pheophytin (olive-brown pigment).timing90 seconds
- ✓Use a 3:1 ratio of blanched broccoli to milk when blending the sauce to achieve proper emulsification without the sauce breaking or becoming too thin.technique3:1 ratio
- ✓Toast your cooked rice in butter for 1-2 minutes before adding herbs to remove excess moisture and create individual grain separation, preventing mushy texture.technique1-2 minutes
- ✓Heat your serving bowls to 140-150°F before assembly to prevent the warm components from cooling too quickly and maintain optimal eating temperature for 8-10 minutes longer.equipment140-150°F