Quorn rice bowl recipe

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Frozen food is just as nutritious and tasty as using fresh foods. This healthy low-fat bowl of quorn, bean and spinach soup is made from food straight from the freezer and just as quick to prepare.

quorn lunch bowl
  • healthy
  • Low-fat
  • Vegetarian
  • healthy
Serves3
SkillEasy
Preparation Time10 mins
Cooking Time15 mins
Total Time20 mins
Five A DayOne
Cost RangeCheap
Nutrition Per PortionRDA
Calories177 Kcal9%
Sugar6.4 g7%
Fat2.3 g3%
Saturated Fat0.7 g4%
Salt1.16 g
Protein11.1 g22%
Carbohydrates26.5 g10%
Salt1.16 g

A warming bowl of rich, tasty broth packed with rice, Quorn, and vegetables - the perfect lunchtime pick-me-up.

This speedy and tasty Quorn rice bowl takes only 20 minutes to put together so it's perfect for an easy-to-make lunch option. A steaming bowl of fragrance rice broth is so much more satisfying than a sandwich. At only 161 calories and 2g of fat per portion, it's also a brilliant choice if you're being healthy too - in fact, it's one of our best low calorie lunch ideas (opens in new tab). And to make it as easy as possible, we've used frozen ingredients wherever possible. That means you can have everything on hand for whenever hunger strikes - no need to pop to the shops.

Ingredients

  • 350ml (12fl oz) chicken or vegetable stock
  • 2 tbsp Thai fish sauce or soy sauce
  • 1 tbsp mirin (rice wine)
  • 2 tsp freshly grated, or frozen prepared, ginger
  • 1 tsp brown sugar
  • 2 frozen fillets of Quorn, cut into thin strips (taken from a 312g pack of 6 frozen fillets)
  • 100g (3½oz) frozen green beans, cut into short strips
  • 2-3 spring onions, trimmed and chopped
  • 180g sachet frozen, pre-cooked basmati rice (taken from 720g pack of 4 sachets)
  • About 60g (2oz) frozen leaf spinach (4 chunks)
  • 1 tbsp chopped coriander
  • Juice of 1 lime

WEIGHT CONVERTER

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Method

  1. Heat the stock in a pan with the fish or soy sauce, mirin, ginger, and sugar. Bring to the boil for a few minutes. Add the Quorn strips and beans. Bring back to simmer for 4 mins.
  2. Add the spring onions, rice and spinach and cook for another couple of mins. Stir in the coriander and enough lime juice to taste.

Top tips for making Quorn rice bowl

Mirin is rice wine and it's one of the key ingredients for giving Japanese food it's characteristic 'umami' flavour. The flavour is rich and savoury with a tang and sweetness. Mirin is available in a lot of supermarkets and grocery stores these days, so it shouldn't be too hard to find, and it's worth searching out for this recipe. At a pinch, you could substitute masala wine or dry sherry instead.

You might also like…

Low calorie meals (opens in new tab)

Healthy vegetarian recipes (opens in new tab)

Quorn recipes (opens in new tab)