Rainbow Banh Mi Bowl

With Pickled Slaw


This deconstructed Banh Mi in a bowl is super simple and nutritious.  We love eating rainbows, because lots of colour is nature's way of displaying a wide range of nutrients, and this light, flavoursome dish certainly covers a lot of bases.

Carrots beautiful orange colour comes from pigments called carotenoids.  It is a particularly good source of beta carotene which converts into Vitamin A in the body.  It acts as an antioxidant and is essential for healthy skin and eyes. Purple cabbage gets it’s purple colour from pigment molecules called anthocyanins, which are powerful antioxidants. 

Ingredients like mint, coriander, vinegar and garlic add more than just flavour. They also add antioxidant and anti inflammatory compounds to the bowl.

On a base of basmati rice and with a good source of protein from chicken, this dish will definitely fill you and keep you feeling satisfied for hours!  It’s so easy, tasty and nutritious, making it a great option as a go-to dish.


Ingredients

3/4 chicken thighs

1/2 cup shredded or julienned carrot

1/2 cup thinly sliced cabbage

1 cup filtered water

1 cup rice vinegar

1 tbsp fish sauce

1 garlic clove, crushed

1 cucumber, peeled into ribbons

1 lime, cut into wedges

handful of mint

handful of coriander

1 chilli, sliced

1 tbsp fried shallots

1 tbsp mayonnaise of your choice

1 tbsp tamari

1 tsp sesame oil

black sesame seeds, to serve

PRODUCTS

1 cup The Wholefood Pantry Basmati Rice

1 tbsp The Wholefood Pantry Coconut Oil

1 tbsp The Wholefood Maple Syrup


  1. Cook the rice according to packet instructions
  2. Add water, vinegar, maple syrup and fish sauce to a small saucepan, and bring to the boil. 
  3. Add the carrot and purple cabbage to the liquid and transfer to a non-reactive container and seal until required.
  4. Heat oil in a non-stick frying pan over medium-high heat. Place the chicken thighs in the pan and cook for 6 minutes, turn once, cook the other side for 6 minutes, then add in the tamari and sesame oil, stirring around to coat the chicken.
  5. Divide ingredients into 2 bowls, drizzle chicken with mayonnaise and sprinkle over chilli, sesame seeds fried shallots.

Serves 2

Products

Organic Brown Basmati Rice

Organic Brown Basmati Rice

$7.30

Organic White Basmati Rice

Organic White Basmati Rice

$6.70

Organic Cold Pressed Coconut Oil

Organic Cold Pressed Coconut Oil

On Sale $14.95

Organic Canadian 100% Maple Syrup

Organic Canadian 100% Maple Syrup

On Sale $14.35



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