Healthy Rice Bowl with Edamame & Sweet Potato

by Julie Pace, RDN | Sep 2, 2021

Looking for a quick, delicious, and nutritious meal? This Rice Bowl with Edamame & Sweet Potato is the perfect choice! Packed with plant protein, fiber, antioxidants, and essential vitamins and minerals, this easy-to-make dish provides everything your body needs to stay healthy. Whether you’re looking for a wholesome lunch or a satisfying dinner, this recipe is a delicious way to nourish yourself. Plus, the spicy sriracha sauce adds the perfect kick of flavor, making each bite a treat!

Why You’ll Love This Rice Bowl Recipe

This rice bowl is a nutritional powerhouse, with the combination of edamame and sweet potatoes offering multiple health benefits. Let’s take a closer look at why this bowl is a great addition to your diet:

Health Benefits of Edamame

Edamame, or young soybeans, are packed with plant-based protein, making them an excellent choice for vegetarians, vegans, and anyone looking to boost their protein intake. Here are some of the health benefits:

• High in Protein: Edamame contains all nine essential amino acids, making it a complete protein source for your muscles and tissues.
• Rich in Fiber: Edamame is a great source of fiber, which helps improve digestion, support gut health, and maintain stable blood sugar levels.
• Antioxidants for Disease Protection: Edamame contains isoflavones, powerful antioxidants that help reduce inflammation and protect the body against chronic diseases such as heart disease and cancer.
• Heart Health Support: The potassium and magnesium content in edamame help regulate blood pressure and support overall cardiovascular health.

Health Benefits of Sweet Potatoes

Sweet potatoes are another nutritious ingredient in this rice bowl. They are loaded with vitamins and minerals that contribute to overall health:

• Rich in Beta-Carotene: Sweet potatoes are an excellent source of beta-carotene, which is converted to vitamin A in the body. Vitamin A supports vision, immune health, and skin health.
• High in Fiber: Sweet potatoes are packed with fiber, which promotes healthy digestion, supports gut health, and can help manage weight by keeping you feeling full longer.
• Blood Sugar Regulation: With their low glycemic index, sweet potatoes help maintain stable blood sugar levels and can be a great option for people with diabetes.
• Anti-inflammatory Properties: The antioxidants in sweet potatoes, such as anthocyanins, help reduce inflammation in the body, promoting overall wellness.

Low-Carb Substitutions for This Rice Bowl Recipe

While rice is a great addition to this bowl, you might want to reduce the carbs for certain dietary preferences or health goals. Here are some excellent lower-carb substitutes for rice:

1. Cauliflower Rice: A popular rice alternative, cauliflower rice is low in calories and carbs, but offers a similar texture to rice.
2. Shirataki Rice: Made from konjac root, this rice substitute is almost zero-calorie and carb-free, making it perfect for low-carb or keto diets.
3. Zucchini Noodles (Zoodles): For a light and refreshing twist, swap rice with zucchini noodles. You can spiralize zucchini for a crunchy, low-carb option.
4. Quinoa: If you’re looking for a balanced alternative, quinoa is a great choice. It’s higher in protein than rice and provides essential amino acids and fiber.

Rice Bowl with Edamame & Sweet Potato Recipe

Here’s how to make this nutritious and tasty rice bowl:

Ingredients:

• 2 cups white or brown rice (cooked) (or choose a low-carb substitute like cauliflower rice, quinoa, or shirataki rice)
• 2 cups edamame (shelled, cooked, organic)
• 1 medium avocado (peeled, pitted, and diced)
• 1 medium red onion (diced)
• 1 large red bell pepper (organic, diced)
• 1 Tbsp sesame seeds
• 2 cups sweet potato (peeled, baked, and diced)
• 1-2 Tbsp EVOO or Avocado Oil
• 1 Tsp oregano
• 1 Tsp onion powder
• 1 Tsp garlic powder
• 2 Tsp paprika
• 2-3 tsp soy sauce (low-sodium)
• 1-2 tbsp Tabasco Sriracha

Instructions:

1. Sweet Potatoes: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper. Toss the diced sweet potatoes with EVOO or avocado oil and season with oregano, onion powder, garlic powder, and paprika. Spread evenly on the baking sheet and roast for 10-15 minutes, flipping halfway through, until the potatoes are tender and golden brown.

2. Rice & Edamame: Cook your rice (or chosen substitute) and edamame according to the package instructions. While they cook, dice the red onion, red bell pepper, and avocado. Set aside.

3. Assembly: Once the rice (or substitute) and sweet potatoes are done, add them to a bowl. Top with the diced veggies, edamame, and avocado. Drizzle with soy sauce and sriracha to add flavor and heat.

Notes:

• You can customize the recipe by swapping rice for quinoa, cauliflower rice, or zucchini noodles.
• For a creamier texture, add extra avocado or drizzle with tahini.
• Adjust the amount of sriracha to suit your spice preference.
• You can also cook sweet potatoes in an air fry to shorten cooking time.

This Rice Bowl with Edamame & Sweet Potato is a wholesome, nutrient-dense meal that’s as healthy as it is delicious. With the health benefits of edamame, sweet potatoes, and a customizable base, this bowl supports digestive health, muscle recovery, and immune function. Whether you’re looking to keep it traditional with rice or opting for a low-carb substitute, this recipe is versatile and can be adapted to meet your dietary needs. Enjoy this nutrient-packed dish any time you need a quick, satisfying, and healthy meal.

Rice Bowl with Edamame & Sweet Potato

Julie Pace, RDN

This vibrant, vegan rice bowl combines edamame and sweet potatoes, offering a nourishing mix of plant protein, fiber, and antioxidants. Topped with creamy avocado, crisp veggies, and a spicy sriracha drizzle, it's a flavorful and healthy meal that’s perfect for lunch or dinner. Customize with your choice of rice or low-carb alternatives like quinoa or cauliflower rice for a satisfying, nutrient-packed dish.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 5 minutes mins

Course Dinner, Lunch

Cuisine American

Servings 4

Ingredients

  

• 2 cups white or brown rice cooked
• 2 cups edamame shelled, cooked
• 1 medium avocado peeled, pitted and diced
• 1 medium red onion diced
• 1 large red bell pepper organic, diced
• 1 Tbsp sesame seeds
• 2 cups sweet potato peeled ,baked ,diced
• 1-2 Tbsp EVOO or Avocado Oil
• 1 Tsp oregano
• 1 Tsp onion powder
• 1 Tsp garlic powder
• 2 Tsp paprika
• 2-3 tsp soy sauce low-sodium
• 1-2 tbsp sriracha i used tabasco brand

Instructions

 

Sweet Potatoes

• Preheat oven to 425 degrees. Line baking pan with parchment paper. Toss diced potatoes in oil and spices. Spread evenly over a baking pan 10-15 minutes or until done. Flip halfway through cooking.

Rice & Edamame

• Cook rice and edamame according to packaging and set aside. Diced veggies then set aside while potatoes are baking and rice are cooking.
• Once rice and potatoes are done, Add to bowl, top with veggies, drizzle with soy sauce and sriracha.

Notes

Can swap rice out for quinoa, if desired.

Keyword Easy Meal Prep Recipe, Edamame, Healthy Recipes, Healthy Vegan Recipe, Plant-Based Meal, rice, Vegan Recipe