Nutritious Asian Fusion Grain Bowl in Minutes

Ingredients

- 1 cup brown rice
- 1/2 cup barley
- 1/2 cup canned chickpeas
- 1/2 cup canned beans (any kind of your choice)
- 1/2 cup assorted legumes
- 1/2 cup cooked pulled pork
- 1/2 cup diced chicken breast (pre-cooked)
- 1/2 cup sliced Chinese green beans
- 1/2 cup chopped veggies (bell peppers, mushrooms, zucchini, squash)
- 1/4 cup cucumber, thinly sliced
- 1 tsp ginger, grated
- 1 star anise
- 1/4 tsp white pepper
- 1/4 tsp fennel seeds
- 1/2 tsp ground cinnamon
- 1/4 tsp ground cloves
- 1/2 tsp ground cumin
- 1/4 tsp crushed chili peppers
- Salt to taste

Instructions

1. Prep the Grains:
- Rinse 1 cup of brown rice and 1/2 cup of barley under cold water.

2. Cook the Grains:
- Place the rinsed rice and barley in a microwave-safe bowl.
- Add 2 1/2 cups of water, 1/4 tsp salt, 1 star anise, and 1 tsp grated ginger.
- Cover the bowl loosely with a microwave-safe lid or plate.
- Microwave on high for PT15M (15 minutes). Check the texture. If needed, microwave for an additional PT3-5M (3-5 minutes) until grains are tender.

3. Flavor Infusion:
- In another microwave-safe bowl, combine 1/2 cup pulled pork, 1/2 cup diced chicken, 1/4 tsp fennel seeds, 1/2 tsp ground cinnamon, 1/4 tsp ground cloves, 1/2 tsp ground cumin, 1/4 tsp crushed chili peppers, and 1/4 tsp white pepper.
- Stir in 1/4 cup water to ensure moisture.
- Cover and microwave on high for PT3M (3 minutes) to heat through and infuse flavors.

4. Vegetables and Legumes:
- In a separate bowl, combine 1/2 cup Chinese green beans, 1/2 cup mixed veggies, 1/2 cup canned chickpeas, and 1/2 cup canned beans.
- Add a sprinkle of salt and microwave uncovered for PT4M (4 minutes) to steam the veggies slightly retaining their crunch.

5. Assemble the Bowl:
- In serving bowls, start by evenly dividing the cooked rice and barley mixture.
- Add a layer of the warmed meat mixture.
- Top with the vegetable and legume mix.
- Garnish with thinly sliced cucumbers for a fresh crunch.

Total Time

PT25M
25 minutes

Type of Dish

Lunch

Keywords

Asian Fusion, Microwave Cooking, Grain Bowl, Healthy Lunch, Quick Recipe, Chicken Bowl, Pork Dish, Veggie Bowl, Nutritious Meals, Balanced Meals

Recipe Yield

Serves 4 adults

Calories

Approximately 1360 calories total

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