A Healthy, high-protein Steamed Rice & Vegetable Bowl crafted by a Registered Dietitian (25g protein and 16g fiber). Made with frozen rice—a great source of gut-friendly resistant starch—plus protein-rich edamame, sweet corn, and vibrant veggies like red bell pepper, bok choy, and green onion, it’s an easy way to nourish your body in under 15 minutes. No special equipment is needed—just a saucepan, a bowl, and a lid.
I always keep a stash of frozen rice and veggies in my freezer for days when I want something warm, healthy, and effortless. This Steamed Rice and Vegetable Bowl is one of my go-tos: no sautéing, no oven—just a quick steam to bring everything together.
This recipe was inspired by my Dense Bean Salad and 8-minute fiber- and protein-packed microwave hot pot on my site.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Rice (optional): Rice can contain arsenic, a harmful chemical left over from old pesticides, especially in the southern U.S., like Texas and Arkansas. Brown rice has more arsenic than white rice because it keeps its outer layers, but some of that arsenic may not be fully absorbed by the body. Safer options include California-grown white or brown rice, or rice from India or Pakistan, and black or red rice, which also tend to be lower. Rinse and cook them with extra water to reduce arsenic even more.
- Cabbage, a cruciferous vegetable, is a powerhouse of nutrients, providing fiber, vitamin C, and sulforaphane. Sulforaphane is recognized for its anti-inflammatory and anti-cancer properties and ability to boost liver detox enzymes, supporting the body’s natural detoxification process. In this recipe, placing a cabbage leaf on top helps seal in the steam, gently heating the veggies and rice while adding its nutrient boost.
- Bok choy is a cruciferous vegetable rich in antioxidants, vitamin C, and beta-carotene, which support immune function and help reduce inflammation. It’s also a top plant source of calcium, making it great for bone health, especially in a dairy-free diet.
- Frozen shelled edamame packs protein, heart-healthy omega-3s, and fiber. Use frozen shelled edamame. 1 cup cooked: 18g protein, 8g fiber, 190 calories, rich in iron and folate.
- Green peas are rich in fiber and essential vitamins. In addition, they are low in calories, making them a great choice for people looking to maintain a healthy weight.
- Frozen corn is a nutritious whole grain, offering about 2 to 4 grams of fiber, 3 to 3.5 grams of protein, and around 96 to 100 calories per 100 grams. It’s also rich in antioxidants like lutein, zeaxanthin, and ferulic acid, which support eye health and help fight oxidative stress.
- Red bell pepper is extremely high in vitamin C. One red bell pepper provides over 150% of the daily recommended intake, supporting immune function, collagen production, and iron absorption.
For the sauce:
- Miso Umami Broth: This healthy miso broth brings deep umami flavor to the steamed vegetable rice bowl, without relying on excess salt. I use hot sauce to enhance taste (studies show spicy condiments can help reduce sodium intake), and miso, which delivers savory depth without the same impact on blood pressure as regular salt. Garlic and ginger round it out, both known for their immune-supporting and anti-inflammatory benefits.
- Apple cider vinegar: Consuming vinegar with a meal helps reduce spikes in blood sugar, insulin, and triglycerides, and it seems to be especially effective for individuals who are insulin resistant or at risk of developing type 2 diabetes.
- Dates: Some research indicates that dates can help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol. They also appear supportive of a healthy gut microbiome.
- Smoked paprika: Adding smoked paprika to your bowl gives it a warm, smoky depth that makes the veggies, grains, and miso broth feel heartier and more satisfying.
See the printable recipe card below for quantities.
🥬 Substitutions
- Cabbage - Napa, green cabbage, red cabbage, Swiss chard, or collard leaves work
- Bok choy - use chopped collards, spinach, or kale instead
- Rice - Substitute with barley, sorghum, quinoa, buckwheat, millet, farro, or noodles. Add the cooked grain after steaming the bowl. It does not need to be frozen.
For more healthy vegetable bowl ideas, visit my Veggie Bowl Recipes page.
🍚 How to Freeze Cooked Rice
Freezing rice is a great way to save time and reduce waste—plus, it increases the amount of resistant starch, which supports gut health and blood sugar balance.
Step-by-Step:
- Cool It Quickly: After cooking rice, spread it out on a baking sheet and place it in the freezer. This helps prevent clumping and bacterial growth.
- Portion It Out: Once it is slightly cool, scoop it into individual portions (1 to 2 cups each) and transfer to reusable freezer bags or airtight containers. Flatten bags for quicker thawing.
- Label & Freeze: Label with the date and type of rice. Store flat in the freezer for up to 3 months.
📖 How to Make Steamed Rice & Vegetable Bowl
This is an overview. The full instructions are in the recipe card below.
- Start by combining miso, apple cider vinegar, date syrup, hot sauce (if you like a little heat), garlic, ginger, smoked paprika, and water.
- Mix until smooth and fully blended.
- Nestle a shallow, heat-safe bowl inside a large pot, elevated on an upside-down ramekin, over about 1.5 inches of water. Add the rice, edamame, corn, bell pepper, chopped greens, and green onion.
- Drizzle the miso sauce evenly over the top.
- To steam, place a cabbage leaf over the bowl, gently tucking in the edges. Cover with a plate that fits just over the rim of the bowl.
- Bring the water to a simmer, cover the pot, and let the steam work its magic for 10 minutes, until the veggies are tender. Remove the bowl with oven mittens and carefully lift the plate, letting the steam escape away from your face.
- Snip the softened cabbage into pieces.
- Stir everything together to coat in the savory miso sauce.
✔️ Expert Tips
- No Steamer? No Problem. Use an upside-down ramekin or small bowl inside a pot to elevate your dish for stovetop steaming. You can also use a wok! Just place a heat-safe bowl or plate on a rack or inverted ramekin inside the wok, add about 1.5 inches of water, cover with a lid, and steam as you would in a pot. The curved shape of the wok helps concentrate steam beautifully.
- Don’t overdo the water. Keep the water level at about 1.5 inches—just enough to create steam without touching the food.
- Use a wide, shallow bowl. This ensures the veggies cook evenly and prevents soggy spots in your rice.
- The cabbage leaf traps steam while infusing the bowl with sulforaphane-rich goodness.
- Let it rest before uncovering. Wait 30 to 60 seconds after steaming before lifting the lid or plate to avoid burns from hot steam.
- Make Extra Sauce. The miso-based sauce keeps well in the fridge and adds instant flavor to future grain bowls, noodles, or roasted veggies.
- Grate super firm tofu into the bowl before steaming for more protein.
- Storage: Refrigerate leftover Steamed Rice & Vegetable Bowl in an airtight container for up to 4 days.
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🙋🏽♀️ Recipe FAQs
Yes! In many cases, frozen vegetables are just as nutritious-or even more so—than fresh. They’re typically harvested at peak ripeness and flash-frozen within hours, locking in nutrients. Unlike fresh produce that may lose vitamins during storage or transport, frozen veggies retain their fiber, antioxidants, and key vitamins like C and K, making them a convenient and nutrient-rich choice for meals like this steamed bowl.
Steaming vegetables in the microwave is easy and preserves more nutrients than boiling. Simply place chopped veggies in a microwave-safe bowl, add 1–2 tablespoons of water, and cover with a microwave-safe plate or lid. Microwave on high for 3–5 minutes, depending on the vegetable and quantity, until just tender. Let it sit for 1 minute before uncovering to avoid hot steam.
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Let me know your thoughts on my Steamed Rice & Vegetable Bowl recipe by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
Steamed Rice & Vegetable Bowl
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Ingredients
For the Miso Broth:
- 1 ½ teaspoons miso (mellow or white)
- 2 tablespoons apple cider vinegar
- 1 tablespoon date syrup or coconut aminos or maple syrup
- 1 teaspoon hot sauce or to taste
- 2 large cloves garlic minced
- ¾ inch ginger minced
- Dash of smoked paprika
- 2 tablespoons water
For the Rice & Veggie Bowl:
- ½ cup cooked rice brown or white, frozen or unfrozen
- 1 cup frozen shelled edamame
- ½ cup green peas
- ½ cup corn kernels frozen or fresh (optional)
- ½ cup chopped bell pepper
- ¾ cup chopped bok choy or leafy greens
- ⅓ cup chopped green onion or shallots
Instructions
- Make the broth: In a small bowl or measuring cup, whisk together the miso, apple cider vinegar, date syrup, hot sauce (if using), garlic, ginger, smoked paprika, and water until the miso is fully dissolved.
- Combine: Add the rice, edamame, corn, red bell pepper, chopped greens, and green onion to a wide, shallow, heat-safe bowl. Pour the sauce evenly over the top.
- Prepare: Cover the mixture with a large cabbage leaf, tucking in the sides to help seal in the steam. Place a heat-safe plate over the bowl, making sure it rests on the edges. Set the bowl on top of an inverted ramekin or small bowl inside a large saucepan with about 1.5 inches of water.
- Steam: Bring the water to a gentle simmer, cover the pot with a lid, and steam for about 10 minutes, or until the vegetables are tender and everything is warmed through.
- Remove the bowl: Carefully lift the saucepan lid away from you to avoid steam burns. Using oven mittens, remove the bowl from the saucepan. When uncovering the plate, tilt it away from your face, as the trapped steam will be hot.
- Use kitchen shears to cut the cabbage into bite-sized pieces.
- Toss everything together to coat the veggies and rice with the flavorful sauce.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Carol says
Loved this simple but so flavoursome recipe. Felt really satisfied but still light on a cold autumn evening.
The removal of the covered dish from the steamer was tricky. Going to find a work around. The wire lifter from my Instant pot looks like it would do the job. Definitely a repeat. The single serve for this busy grandma was perfect.
Nisha Melvani, RDN says
Awww truly glad to hear it worked out well for you. Small oven gloves are helpful too.