Heart-Healthy Chirashi Bowl

Experience the perfect harmony of flavor and nutrition with our Heart-Healthy Chirashi Bowl, a delightful twist on the traditional Japanese dish. Built on a base of tender, nutty brown rice lightly seasoned with rice vinegar and low-sodium soy sauce, this bowl is topped with a rainbow of fresh, wholesome ingredients. Sashimi-grade salmon adds a luxurious touch of omega-3s, while crunchy cucumber, creamy avocado, vibrant carrot, protein-packed edamame, and crisp radishes come together for a nourishing medley. A sprinkle of toasted nori strips, sesame seeds, and a hint of fresh lemon zest elevate this dish to gourmet status. Ready in under an hour, this recipe makes for a visually stunning and heart-healthy meal that’s as good for your body as it is for your taste buds. Perfect for a light yet satisfying lunch or dinner!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 2

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

Directions

Step 1

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.

Step 2

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.

Step 3

In a small bowl, mix the rice vinegar, mirin, and low-sodium soy sauce. Drizzle over the cooked rice and mix gently.

Step 4

Slice the sashimi-grade salmon into thin slices, approximately 1/4-inch thick.

Step 5

Cut the cucumber into thin, quartered slices, peel and slice the avocado, and julienne the carrot. Slice the radishes thinly.

Step 6

Prepare the edamame by cooking them according to package instructions, usually boiling them in water for 3-5 minutes until tender, then draining.

Step 7

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.

Step 8

Divide the seasoned brown rice between two bowls. Arrange the salmon slices, cucumber, avocado, carrot, edamame, and radishes attractively over the rice.

Step 9

Sprinkle with sesame seeds and nori strips. Drizzle lemon juice over the top for a fresh finish.

Step 10

Serve immediately and enjoy this healthy, balanced meal.

Nutrition Facts

Serving size	1565.2 grams (1565.2g)

Amount per serving	% Daily Value*
Calories	1004

Total Fat 50.20g	64%
Saturated Fat 9.00g	45%
Polyunsaturated Fat 7.30g
Cholesterol 64mg	21%
Sodium 896mg	39%
Total Carbohydrate 95.20g	35%
Dietary Fiber 26.40g	94%
Total Sugars 20.90g
Protein 47.90g	96%

Vitamin D 597IU	2983%
Calcium 258mg	20%
Iron 7mg	38%
Potassium 2680mg	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.

Source of Calories

Fat: 44.1%

Protein: 18.7%

Carbs: 37.2%