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691.Veg Protein Burrito Bowl

mayurisjikoni

MEGA BLOGGING MARATHON -SEPT 2017

#80TH BLOGGING MARATHON

THEME: PROTEIN RICH DISHES

DAY:9

Why is it important to include protein in our diet? Before I can explain the importance of protein, its imperative to know that proteins are of two kinds – complete proteins and incomplete proteins.
Complete proteins means all 9 amino acids, the building blocks of protein are present such as meats. Most plant based proteins do not have all 9 amino acids present so it becomes important to mix your plant based proteins to get the maximum amount of protein requirement.
We must include protein in our daily diet for the following reasons:

  • All the cells in our bodies are composed of protein. These cells need protein to maintain and repair themselves.
  • Every day must include protein as the body cannot store protein like the way its stores carbohydrates.
  • Protein provides energy.
  • Protein helps to stabilize blood sugar in our body.
  • Protein rich diets helps you to feel more satiated and less hungry in a short time.
  • Helps to build and maintain muscle mass.
  • Promotes healthy brain function and learning as proteins are needed to make enzymes, hormones and neurotransmitters.
  • Proteins help to maintain strong bones.
  • Protein rich food helps to lower the bad cholesterol and triglyceride levels therefore promoting a healthy heart.
  • Improves metabolism.
   As vegetarians it becomes difficult to get all the amino acids in one particular plant based protein.Therefore mixing a variety of plant based proteins along with diary products helps our body to get most of the required amino acids.
   You’ll be surprised to learn that brown rice is rich in protein compared to white rice! 1 cup of long grain rice contains 5g of protein. For this burrito bowl, I’ve tried to include as much protein as I could. What I like about burrito bowls is that one can mix different ingredients to make it into a wholesome healthy meal. It provides you with the a balance of carbs, proteins and vitamins.
Protein sources in this recipe are brown rice, chickpeas, corn,avocado and yogurt

By no means am I claiming or supporting any sort of fad diet that are the latest craze in the fitness world. I’m just trying to include non meat non fish dishes from which you can get your protein source. 

 

 

 

VEG PROTEIN BURRITO BOWL
Serves 4

For the rice layer:
1 cup brown rice
2½ cups water
1 tsp salt
½ cup chopped spring onion
¼ cup fresh tomato puree, thick
1 tsp cumin seeds
1 tbsp garlic paste
1-2 green chilli chopped or jalapeño
1 tsp coriander powder
1 tsp cayenne powder
½ tbsp oil

 For the chickpeas:
2 cups boiled chickpeas (kabuli chana)
1 medium onion finely chopped
1 tbsp garlic
1 tsp coriander powder
1 tsp cumin powder
1 tsp paprika powder
1 tsp salt
1 tbsp oil

 For the corn:
2 cups boiled corn kernels
1-2 tbsp lime juice
½ tsp salt
1 tsp chipotle powder

For the lime yogurt:
1-1½ cups thick yogurt
¼ tsp salt
¼ tsp sugar
2 tbsp lime juice
2 tbsp finely chopped coriander or cilantro stalks

 Topping:
1 cup tomato salsa sauce
1 avocado, sliced
2 tbsp chopped fresh cilantro (coriander, dhania)

 Optional add ins:
Guacamole
Grated Cheese

 Preparation of the rice:

  1. Wash the rice till the water is clear.
  2. Add 2½ cups of water, ½ tsp salt and rice into a deep saucepan.
  3. Place it over high heat. When the water begins to boil, lower the heat.
  4. Cover the pan and let the rice cook till done.
  5. Remove the rice into a plate of tray.
  6. Spread it out gently with a fork so that it can cool.
  7. Heat oil in a wide pan.
  8. Add cumin seeds.
  9. Add spring onion, chopped chilli and garlic and stir fry for a few seconds.
  10. Add tomato puree, salt, cayenne powder and coriander powder. Mix well.
  11. Add the rice and mix well.
  12. Take the pan off the heat.
Preparation of chickpeas:
  1. Heat oil in a pan over medium heat.
  2. Add onion and stir fry till it becomes soft.
  3. Add garlic paste and mix.
  4. Add chickpeas, salt, cumin, coriander and paprika powder.
  5. Mix well and take the pan off the heat.
Preparation of corn:
  1. Mix salt, lime juice and chipotle into the corn kernels.
Preparation of the lime yogurt:
  1. Mix salt, sugar, coriander stalks and lime into the thick yogurt. Chill it till required.
Final Preparations:
  1. Prepare the salsa. Check for recipe here.
  2. Grate cheese if you’re using any.
  3. Warm up the rice and the chickpea mixture.
  4. Spoon the rice into 4 deep bowls.
  5. Divide the chickpea mixture equally and add it to the bowl.
  6. Add the corn.
  7. Add avocado slices.
  8. Sprinkle chopped cilantro on top.
  9. Serve the burrito bowls with the lime yogurt and tomato salsa.
Tips:
  • You can prepare white rice instead of brown.
  • Use guacamole instead of yogurt.
  • Can sprinkle cheese on top if using any.
My Protein Rich Dishes so far:

Day 1 – Mixed Dal Paddu

Check out what other Mega Blogging Marathoners have made for Day 9:

https://static.inlinkz.com/cs2.js


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Check out the Blogging Marathon page for the other Blogging Marathoners doing BM# 80

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