Wild Rice, Tomato, & Arugula Balsamic Bowl

Wild rice tomato and arugula balsamic bowl
Prep Time10 minsCook Time20 minsDifficultyIntermediateYields4 ServingsCategory
 1 cup (185g) brown rice
 160 g roasted peppers, drained, chopped
 ¼ cup (30g) roasted almonds, chopped
 1 cup (150g) cherry tomatoes, halved or regular tomatoes chopped
 2 oz (60g) arugula or any leafy green you love
 1 tbsp balsamic vinegar
 1 tbsp olive oil
 ½ tsp chili flakes [optional]

Cook the rice according to instructions on the packaging. Once cooked, place in a large bowl.


Add in the peppers, almonds, tomatoes, and rocket. Drizzle with vinegar and oil, add chili flakes—season to taste with salt and pepper and mix until well combined, before serving.


For homemade roasted peppers: Heat oven to 350F (170C) place washed whole bell pepper on cooking tray. Bake for 20-30min until blistered. Remove from oven and let cool. Skin will peel off easily.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 288
% Daily Value *
Total Fat 9g14%
Total Carbohydrate 44g15%
Protein 7g15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Share this Recipe!

Get Our Free eBook

Your Ultimate Guide to Nutrition and Brain Health

Recent Recipes

Eggplant and Couscous

Eggplant and Couscous

Eggplants, also known as aubergines, offer several health benefits because of their nutrient content and unique phytonutrient profile. Eggplants contain antioxidants such as Vitamin C and E, are rich in dietary fiber that promotes the growth of beneficial gut bacteria and is a low calorie, low carbohydrate food. Plus, they are easy to grill, roast, sauté or bake making them a versatile vegetable. Couscous is widely consumed in several Mediterranean countries. It is a complex carbohydrate, meaning it’s digested slowly when compared to white bread or sugar. It is a great source of fiber and a valuable source of plant-based protein which is important for weight loss, muscle repair, and overall health. We hope you enjoy this recipe. PS: it’s a great leftover dish too.

Grilled Chicken and Hummus in Pita (Pargiyot)

Grilled Chicken and Hummus in Pita (Pargiyot)

“Pargiyot” also known as spatchcock chicken, comes from Hebrew, and it is a culinary technique rather than a specific dish. This method of preparing chicken allows for even and faster cooking time plus its’ cooking versatility: grill, roast or pan-sear.

This chicken and hummus on pita recipe is a delicious and traditional dish in the Middle East and packed with the health benefits of the Mediterranean Meal Plan.

Enjoy the health benefits of heart healthy fats, high fiber and protein.

Grain-free Vegan Banana Nut Muffins

Grain-free Vegan Banana Nut Muffins

This wholesome muffin recipe will be a favorite! They make for a perfect snack or breakfast

If you are looking for a Non-Vegan option, use 1 regular egg. For a fun Fall muffin, replace the banana with pumpkin puree for Pumpkin Nut Muffins. Keep in mind that pumpkin is not as sweet as ripe bananas so you might need some extra coconut sugar. Looking for more protein? Add a scoop of pea or whey to the mix!