Rice Bowl with Veggies

Tanya Eisenwasser

Print Recipe

Rice topped with sauteed vegetables.

Prep 10 min

Cook 25 min

Serves 2

Gluten-freeDairy-freeVegan

Ingredients

Rice

• 1 cup white rice
• 1 1/2 cups water
• 1/4 teaspoon sea salt

Vegetables

• 1 cup broccoli florets
• 1 medium carrot, sliced
• 1 small zucchini, sliced
• 2 tablespoons olive oil
• 1/4 teaspoon sea salt
• Fresh herbs for garnish (optional)

Instructions

Cook the Rice

1. Rinse rice until water runs clear.
2. Combine rice, water, and salt in a pot. Bring to a boil.
3. Reduce heat to low, cover, and simmer 18 minutes.
4. Let sit covered 5 minutes. Fluff with a fork.

Saute the Vegetables

1. Heat olive oil in a large skillet over medium-high heat.
2. Add carrots and cook 2 minutes.
3. Add broccoli and zucchini. Cook 4-5 minutes until tender-crisp.
4. Season with salt.

Assemble

1. Divide rice between bowls.
2. Top with sauteed vegetables.
3. Drizzle with additional olive oil if desired.
4. Garnish with fresh herbs. Serve immediately.

Tips & Substitutions

• Use whatever vegetables you have. Green beans, cabbage, and bok choy all work well in place of the suggested mix.
• Top with fresh-cooked protein like pan-seared chicken, a fried egg, or ground turkey for a more filling meal.
• Drizzle with herb oil dressing for extra flavor on top.
• Swap white rice for brown rice or quinoa. Brown rice takes longer to cook (about 40 minutes) but adds more fiber.
• Rinse the rice well. Rinsing until the water runs clear removes excess starch and gives you fluffier grains.

Why This Works

White rice. One of the most well-tolerated grains for people with histamine intolerance. It is naturally low in histamine and easy to digest.

Broccoli and zucchini. Both are naturally low in histamine and generally well tolerated. Sauteing quickly keeps them tender-crisp and flavorful.

Carrots. A mild, low histamine vegetable that adds natural sweetness and color. Well tolerated by most people.

Olive oil. A stable cooking fat that is well tolerated and adds richness without needing dairy-based sauces or butter.

Storage

Best eaten fresh while the rice and vegetables are warm. If you have leftovers, refrigerate in an airtight container and eat within 24 hours. Plain rice and vegetables store better than protein-topped bowls, which accumulate histamine faster.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.