A healthy grain bowl with tuna and baked sweet potatoes in a spicy yogurt dressing

Votes: 1

How to Make - Healthy Grain Bowl with Tuna and Baked Sweet Potatoes in a Spicy Yogurt Dressing

Time: 40 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Serving size: 1 of 8 servings
Calories 258, total fat 6 G., saturated fats 1 G., proteins 15 G., carbohydrates 37 G., fiber 5 G., cholesterol 14 mg, sodium 627 mg, sugar 6 G.

This healthy brown rice bowl with tuna is packed with vegetables and vibrant flavor, thanks to a tangy yogurt sauce and baked sweet potato with turmeric. It can be made with fresh ingredients, or from your pantry and freezer. Pair the canned tuna and sweet potato with a juicy coleslaw with carrots, edamame, and plenty of green onions. Sprinkle with sesame seeds and enjoy this nutritious dish that keeps you full for hours.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

2 medium sweet potatoes, peeled and cut into 2cm pieces.
2 tablespoons dark sesame oil
3/4 tsp ground ginger
3/4 tsp ground turmeric
3 cups frozen cooked brown rice (about 700 g)
1/4 head red cabbage, finely shredded (about 2 cups)
2 small carrots, trimmed and cut into paper-thin strips
2 large limes, halved (cut 1 half into wedges for serving)
3/4 cup nonfat plain Greek yogurt
1 tbsp fish sauce
2 tsp chili paste, such as sambal oelek
1.5 teaspoons of honey
2 x 140g cans of canned albacore tuna in water, drained
1 cup frozen shelled edamame beans, thawed
2 green onions, thinly sliced
Toasted sesame seeds, for serving

Ingredient Substitution Suggestions

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Recipes with similar ingredients: sweet potato, tuna, edamame beans, brown rice, lime, red cabbage, fish sauce, sambal olek, sesame oil, ground ginger, turmeric, honey

Cooking the dish according to the recipe:

Preheat oven to 230°C and line a baking sheet with foil.
On the prepared baking sheet, toss the sweet potatoes with 1 tablespoon sesame oil, 1/2 teaspoon ginger, 1/2 teaspoon turmeric, 1/4 teaspoon salt, and freshly ground black pepper to taste until evenly coated. Bake until the sweet potatoes are tender and golden brown, stirring halfway through, about 30 minutes.

Meanwhile, reheat frozen brown rice according to package directions; keep warm. In a medium bowl, combine the chopped cabbage, carrot strips, juice of half a lime, a pinch of salt, and a couple of turns of black pepper, thoroughly coating the vegetables with the dressing and distributing it evenly.
Squeeze the juice from the remaining two lime halves into a small bowl. Add the yogurt, fish sauce, chili paste, honey, the remaining 1 tablespoon of sesame oil, 1/4 teaspoon of ginger and 1/4 teaspoon of turmeric, a pinch of salt, and some freshly ground black pepper and stir to combine. Taste and season with salt and pepper if needed.
Divide the warm rice into 4 shallow bowls (about 3/4 cup per serving). Top with the baked sweet potato, cabbage and carrot salad, tuna (about 1/4 cup per serving), edamame, and sliced green onions.
Drizzle with the spiced yogurt dressing, sprinkle with toasted sesame seeds, and serve with lime wedges for a squeeze of juice.

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