Banh Mi Black Rice Bowls

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2 Reviews

For this easy dinner recipe, we've taken inspiration from the popular Vietnamese banh mi sandwich, but lost the bun to make room for one of our favorite whole grains: black (aka forbidden) rice. To make these healthy grain bowls vegetarian, simply use additional tamari in place of the fish sauce.

By
Adam Dolge
Headshot of Adam wearing a blue button up shirt on a white background
Adam Dolge

Adam Dolge is an award-winning journalist, freelance writer and recipe developer. He is the author and food photographer for the blog The Real Recipes, where he shares recipes inspired by his experience working for food magazines and professional test kitchens.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
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Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
30 mins
Additional Time:
15 mins
Total Time:
45 mins
Servings:
4
Yield:
8 cups
Nutrition Profile:
High-Calcium Bone-Health Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Low-Sodium Heart-Healthy Vegetarian Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • 1 cup black rice, rinsed

  • 2 cups water

  • 1 teaspoon salt, divided

  • 1 tablespoon toasted sesame oil

  • 1 tablespoon reduced-sodium tamari

  • 2 teaspoons fish sauce or tamari

  • 1 teaspoon honey

  • 1 (14 ounce) package firm water-packed tofu, cubed

  • ½ cup rice vinegar

  • 1 tablespoon sugar

  • 1 cup julienned carrot

  • 1 cup julienned daikon radish

  • ½ cup shredded red cabbage

  • ¼ cup fresh mint and/or cilantro

  • Sriracha mayo & sliced jalapeño for garnish

Directions

  1. Combine rice, water and 1/4 teaspoon salt in a medium saucepan. Bring to a boil over high heat. Reduce heat to maintain a gentle simmer, cover and cook until the rice is tender, about 30 minutes. Remove from heat and let stand, covered, for 5 minutes.

  2. Meanwhile, mix oil, tamari, fish sauce (or more tamari) and honey in a large bowl. Add tofu and toss to coat. Let stand at room temperature, stirring occasionally.

  3. Whisk vinegar, sugar and the remaining 3/4 teaspoon salt in a medium bowl. Add carrot and daikon and let stand for 15 minutes. Drain and discard liquid.

  4. Divide the rice, tofu, marinated vegetables and cabbage among 4 bowls. Serve topped with herbs, Sriracha mayo and jalapeño, if desired.

Originally appeared: EatingWell Magazine, June 2019

Nutrition Facts (per serving)

323 Calories
11g Fat
41g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3/4 cup rice, 1/2 cup vegetables, 1/2 cup tofu & 1 1/2 teaspoons reserved sauce
Calories 323
% Daily Value *
Total Carbohydrate 41g 15%
Dietary Fiber 6g 23%
Total Sugars 4g
Added Sugars 2g 4%
Protein 17g 34%
Total Fat 11g 15%
Saturated Fat 2g 9%
Vitamin A 3784IU 76%
Vitamin C 8mg 8%
Folate 19mcg 5%
Sodium 589mg 26%
Calcium 217mg 17%
Iron 4mg 21%
Magnesium 17mg 4%
Potassium 161mg 3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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