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Low Calorie Lunch Box: Edamame and Brown Rice Box Recipe

Name: Low Calorie Lunch Box: Edamame and Brown Rice Box Recipe
Total time: 30 min
Yield: 270 g
Ingredients: cooked brown rice 2 cups; shelled edamame 1.5 cups; carrot 1 small; red bell pepper 0.5 piece; scallion 2 pieces; soy sauce (reduced sodium) 2 tbsp; toasted sesame oil 1 tsp; rice vinegar 1 tbsp; sesame seeds 1 tsp

Edamame and brown rice in a box — plant-based, filling, and low calorie enough to eat without thinking twice. Simple prep, solid nutrition.

Cook 30 min Difficulty EASY 310 kcal

#vegetarian #diabetic friendly #mediterranean #DASH

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Ingredients

Main ingredients

cooked brown rice 2 cups
shelled edamame 1.5 cups
carrot 1 small
red bell pepper 0.5 piece
scallion 2 pieces

Seasonings/Sauce

soy sauce (reduced sodium) 2 tbsp
toasted sesame oil 1 tsp
rice vinegar 1 tbsp
sesame seeds 1 tsp

Nutrition summary

Carbohydrates 48 g 62%

Protein 13 g 17%

Fat 7 g 20%

Serving size 270g

Cooking steps

1

Cook the brown rice following package instructions for a fluffy texture; let it cool slightly for easier mixing.
2

Steam or microwave the shelled edamame for 3–4 minutes until bright green and tender, then set aside to cool.
3

Finely dice the carrot and red bell pepper; slice scallions thinly. Keeping pieces small ensures even distribution and quick mixing.
4

In a large bowl, combine the rice, edamame, carrot, red bell pepper, and scallions. Drizzle in soy sauce, sesame oil, and rice vinegar evenly.
5

Gently toss all ingredients with a spatula to coat while being careful not to crush the rice. Sprinkle sesame seeds on top right before serving for crunch.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The core of this recipe is a combination of brown rice and edamame. Brown rice supplies hearty texture and fiber, while edamame brings satisfying plant protein and a subtle sweetness. Together, they define the dish's flavor and nutritional profile.

Q. How should I control heat to avoid mushy rice?

To keep the rice grains fluffy and separate, don't overcook—follow package instructions precisely and let it steam with the lid on for 5 minutes after cooking, so moisture redistributes evenly. Letting rice cool before mixing keeps it from breaking.

Q. How do I keep the edamame and veggies crisp?

Steam the edamame just until tender and bright green, then cool quickly. Dice carrots and bell pepper finely, and add them raw to preserve crunch and freshness. Mix gently to avoid crushing ingredients.

Q. How many calories and protein per serving?

Each 270g serving provides about 310 kcal and 13g protein, with 48g carbohydrates and 7g fat. This balance supports satiety with a moderate calorie load, making it nutritious and suitable for low-calorie meals.

Q. Is this recipe suitable for vegetarians?

Yes, all ingredients—brown rice, edamame, vegetables, and seasonings—are plant-based. No meat, poultry, or seafood is included, making it a fully vegetarian option.

Low Calorie Lunch Box: Edamame and Brown Rice Box Recipe

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