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Edamame Grain Bowl Recipe | Plant Sourced

slate bowl with edamame salad in it against a dark background

You may recognise this recipe from my post last week on quick and easy lunch ideas. When I first added this meal to my list, I was questioning whether to make it a full recipe. Then I added it all up and realised it met my zinc threshold for this month’s Plant Sourced series and I couldn’t not include it. I’m sharing this edamame grain bowl recipe as it was shown in last week’s post because that version is so quick, but I’m going to share the nutritional information using a couple of other grains as well because I think the base of this bowl is pretty versatile.  

Zinc sources  

The main zinc sources in this bowl are the greens at the base, the edamame and the seeds. Per serving, the edamame provides 1.1mg, the seeds also provide 1.1mg and the buckwheat provides a further 1mg. The total amount of zinc in this recipe is 3.57mg. 

Nutritional Information 

As edamame and seeds are both main ingredients in this dish, it’s got fairly high protein dish for a lighter option at 28g per bowl. It also provides 50% of the recommended daily amount of fibre. As well as being a good source of zinc, this dish contains your full daily amount of vitamins A and K, and over half of your daily iron.  

It also provides over a third of the RDA of all of the following vitamins/ minerals: 

  • Calcium  
  • Vitamins B1, B2 & B3 
  • Vitamin C 
  • Vitamin E 

If you were to sub the toasted buckwheat for a 40g serving of quinoa, you’d add an extra gram of protein and 0.2mg of zinc for the same number of calories. This bowl would also work well with rice, although that contains slightly less zinc and protein.  

Suggested post: Plant Based Iron Sources  

edamae grain bowl in a slate grey bowl on a white background

Edamame Grain Bowl Recipe 

As I said last week, this one is amazing for a quick and healthy lunch. It can be prepped in one pan in less than 10 minutes and it’s a well balanced meal with sources of carbs, protein, and healthy fats to keep you going until dinnertime.  

This recipe is gluten free, dairy free, nut free and vegan. Due to edamame being a main ingredient, this does contain soy. 

slate bowl with edamame salad in it against a dark background
Print

Edamame Grain Bowl Recipe

An easy, quick and healthy lunch. It can be prepped in one pan in less than 10 minutes and it’s a well balanced meal with sources of carbs, protein and healthy fats to keep you going until dinnertime.
Course Lunch, Salad
Keyword Grain Bowl Recipe, Quick Lunch Recipes
Prep Time 2 minutes
Cook Time 8 minutes
Total Time 10 minutes
Servings 1
Calories 461 kcal

Ingredients

  • 50 g spinach kale would also work
  • â…” cup edamame fresh or frozen
  • 4 tbsp buckwheat
  • 2 tbsp mixed seeds
  • Chilli powder to taste
  • 1 tbsp tamari or soy sauce if not GF
  • A handful of green olives
  • Crack of black pepper
  • Juice of half a lime optional

Instructions

  1. Heat a large frying pan on medium heat, once up to temperature, add the edamame. Cook for 3-4 minutes, or 5 if using frozen. I found I didn’t need any oil, but add a tsp if your pan requires it. Then add the buckwheat and seeds, along with the chilli powder. Toss to combine then leave for 1-2 minutes until the seeds start to pop. Add the tamari and toss the pan a few further times.
  2. While the other ingredients are cooking, add your washed spinach and olives to a bowl or plate and toss with the lime juice (if using).
  3. Add the cooked ingredients to the bowl with the spinach and olives and add a crack of black pepper before serving.

Serve and enjoy!

Do you like the idea of this grain bowl as a light lunch option?  

Until next time, 

Sophie 

12

Comments

    • Thank you! Unfortunately not. If you were to make it with rice or quinoa, they can’t be toasted the same way buckwheat can. They’d both have to be cooked the regular way before combined with the edamame to serve so the recipe would take longer with other grains.

      Reply

  4. I would love this as a lunch, it looks delicious and the fact that it only takes 10 minutes is great for me, especially as during the week I can only have a certain amount of time for my lunch break. It’s got so many nutrients too which is great, I’m always looking for healthier lunches xx

    Reply

  10. I love the idea of this bowl! It sounds so simple to make too and, since I’m not a good cook, that’s a huge plus! Thanks for mentioning the quinoa substitute too because I usually have that in my cupboard. 🙂

    Reply

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