Vegan Gerd Brown Rice Carrot Bowl

Name: Vegan Gerd Brown Rice Carrot Bowl
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 servings
Cuisine: american
Ingredients: 1.5 cup brown rice (rinsed); 4 pcs carrot (large, peeled, sliced into half-moons); 2 tbsp olive oil; 1 pinch salt (for carrots); 1 pcs cucumber (medium, peeled, diced); 1 pcs avocado (medium, diced); 2 cup spinach (fresh leaves, roughly chopped); 1 tbsp sesame seeds (white, for garnish); 3 tbsp tahini (well stirred); 4 tbsp water (warm, for thinning tahini); 2 tbsp fresh dill (chopped)

RATING

4.3/5(27)

TASTE SCORE

8/10

A soothing, nourishing bowl built on nutty brown rice and sweet roasted carrots, finished with creamy avocado and crunchy cucumber. Every ingredient is chosen to be gentle on the stomach — no citrus, no spice, no alliums — just clean, comforting flavors that won't trigger reflux. Perfect for a calm weeknight dinner that leaves you feeling satisfied and light.

PREP

15m

COOK

40m

SERVES

1 CUP

493 cal

SERVINGS

METHOD · 5 STEPS

boil · ~45 min
Cook the brown rice.
Bring 3 cups of water to a boil in a saucepan. Add the rinsed brown rice, cover, reduce heat to low, and simmer until tender and water is absorbed, about 35-40 minutes. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
TIPDo not lift the lid while the rice simmers — the steam needs to stay trapped for even cooking.
roast · ~25 min
Roast the carrots.
1.Preheat oven to 400°F (200°C).
2.Toss sliced carrots with olive oil and a pinch of salt on a baking sheet.
3.Spread in an even layer and roast until tender and lightly caramelized, about 20-25 minutes.
TIPBite-sized half-moons roast faster and give you a little charred edge in every forkful.
mix · ~1 min
Make the tahini dressing.
In a small bowl, whisk the tahini with warm water until smooth and pourable. The mixture will seize up at first — keep whisking and it will loosen into a creamy drizzle.
prep · ~5 min
Prep the fresh vegetables.
Peel and dice the cucumber into small cubes. Dice the avocado and roughly chop the spinach leaves. Gather everything for assembly.
TIPToss avocado with a tiny splash of water to prevent browning if not serving immediately.
assemble · ~2 min
Assemble the bowls.
1.Divide warm brown rice among 4 bowls.
2.Arrange roasted carrots, diced cucumber, avocado, and spinach over the rice.
3.Drizzle generously with tahini dressing.
4.Finish with a scatter of sesame seeds and fresh dill.
TIPServe the dressing on the side if meal-prepping — the bowls hold up beautifully for 3 days in the fridge.

PRO TIPS

What to keep in mind.

7 tips from the recipe — small details that make a real difference to the final dish.

1
Rinse the brown rice thoroughly before cooking to remove excess starch and prevent clumping.
2
Don't lift the lid while the rice simmers; trapped steam is essential for even, fluffy grains.
3
Cut carrots into uniform half-moons so they roast evenly in the same time.
4
Whisk the tahini dressing with warm water, not cold, to prevent it from seizing into a paste.
5
For extra creaminess, let the roasted carrots cool for 2 minutes before adding to the bowl.
6
Assemble bowls just before serving to keep the cucumber and avocado fresh and crunchy.
7
Store leftover dressing separately; the bowls keep well in the fridge for up to 3 days.

RECIPE VARIATIONS

Adapt it for your goals.

high protein

High-protein

Add 1 cup of cooked chickpeas (tossed with a pinch of salt and roasted alongside the carrots) for a boost of plant-based protein that keeps you full longer.

low oil

Low-oil

Omit the olive oil on the carrots and roast them dry on a parchment-lined sheet; reduce the tahini dressing to 2 tbsp tahini + 3 tbsp water to lower fat content while keeping flavor.

grain swap

Grain swap

Substitute brown rice with cooked quinoa or farro for a different texture and slightly nuttier flavor that still works with the gentle, low-reflux profile.

HEALTH BENEFITS