Low Fat Thunder Tea Rice

Discover a vibrant twist on a traditional favorite with our Low Fat Thunder Tea Rice, a wholesome and nutrient-packed dish that’s as satisfying as it is healthy. This recipe combines tender brown rice with an assortment of fresh, blanched greens like spinach, kale, and napa cabbage, delivering a powerhouse of vitamins and minerals. Golden pan-fried tofu adds a boost of plant-based protein, while toasted peanuts and sesame seeds provide irresistible crunch. The star of the dish is the aromatic herbal soup, blended to perfection with fresh basil, mint, and cilantro paired with the soothing essence of brewed green tea. Low in fat and loaded with flavor, this dish is perfect for clean eating and makes a nourishing, comforting meal. Serve it as a colorful, hearty bowl or enjoy it with the soup poured on top for an extra burst of flavor. Perfect for vegetarians and anyone seeking a lighter take on the iconic Thunder Tea Rice!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 cups Brown rice
• 4 cups Water
• 1 cup Spinach
• 1 cup Kale
• 1 cup French beans
• 1 cup Napa cabbage
• 1 block Firm tofu
• 0.25 cup Chopped peanuts
• 1 tablespoon Sesame seeds
• 1 cup Fresh basil leaves
• 0.5 cup Fresh mint leaves
• 0.5 cup Fresh cilantro leaves
• 1.5 cups Green tea leaves (brewed)
• 3 pieces Garlic cloves
• 1 inch Ginger
• 2 tablespoons Low-sodium soy sauce
• 1 as needed Olive oil spray

Directions

Step 1

Rinse the brown rice under cold water and cook it with 4 cups of water in a rice cooker or on the stovetop until tender. Set aside.

Step 2

Blanch spinach, kale, French beans, and napa cabbage in boiling water for 2 minutes, then transfer to an ice bath to stop cooking. Drain and chop them into bite-sized pieces. Set aside.

Step 3

Drain and pat dry the tofu. Cut it into small cubes, and spray a non-stick pan with olive oil. Pan-fry the tofu on medium heat until golden brown on all sides. Set aside.

Step 4

Toast the chopped peanuts and sesame seeds in a dry skillet over medium heat for about 3 minutes or until fragrant. Set aside to cool.

Step 5

To prepare the herbal soup, combine basil leaves, mint leaves, cilantro, garlic, ginger, and brewed green tea in a blender. Blend until smooth. Season with low-sodium soy sauce and adjust the consistency with additional green tea if needed. Heat the blended mixture in a small saucepan over low heat just until warm. Do not boil to preserve the flavors.

Step 6

To assemble, divide the cooked brown rice among serving bowls. Arrange the chopped vegetables, tofu cubes, and toasted peanuts on top of the rice. Serve hot herbal soup on the side, either to be poured over the rice or enjoyed separately.

Step 7

Garnish with sesame seeds and serve immediately.

Nutrition Facts

Serving size	(2672.8g)

Amount per serving	% Daily Value*
Calories	1235.5

Total Fat 49.4g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 2.3g
Cholesterol 0mg	0%
Sodium 1222.4mg	0%
Total Carbohydrate 146.5g	0%
Dietary Fiber 34.1g	0%
Total Sugars 18.9g
Protein 80.5g	0%

Vitamin D 0IU	0%
Calcium 1364.9mg	0%
Iron 25.8mg	0%
Potassium 2820.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.9%

Protein: 23.8%

Carbs: 43.3%