Try this delicious Thai Peanut Umami Bowl for your next meal prep, lunch, or dinner. It’s protein packed and features an easy Thai Peanut sauce that is seriously mouth watering!
What is umami?
Have you ever heard of the flavor umami before? If you haven’t– it is a game changer. Umami is a category of taste–just like sweet, sour, salt and bitter. It is described as the savory taste (aka indescribable yumminess). More technically speaking, umami corresponds to glutamate, a type of amino acid, that is present in many foods such as meat, cheese, and various vegetables.
I was recently inspired by the book Flavor Bombs by Adam Fleischman, the man who founded the restaurant Umami Burger. Since my brother lives in Los Angeles, he was able to get Adam to sign the book, where Adam wrote, “Always stay happy in the kitchen! Friends always can taste it.” In this book, he describes foods and recipes that are umami-rich and provide amazing flavor when cooking. Thus after reading this text, I decided it was time for me to pay respect to this mythical fifth taste.
Bowl recipes are so easy to make
These type of power bowls have been popular for a number of years now. They are beautiful and quite simple. The usually include a mix of various grains, vegetables protein, and toppings.
It’s a nutrient dense meal too
These bowls are awesome because they provide whole grains and fiber–which helps keep you fuller longer and aids with digestion; a mixture of vegetables–which provides great, varied nutrients; and protein–which is involved in nearly every biochemical process in our bodies.
You have to try this Thai Peanut Sauce
No grain bowl is complete without a great sauce. For this recipe, I decided to make a sauce with an Asian, umami flare. And lemme tell you, it is SO. GOOD. This Thai Peanut sauce also goes great over roasted vegetables, salads, or mixed into hummus.
Customize this bowl recipe your way
Along with this recipe being delicious, it is also super flexible. Instead of using brown rice, you could use quinoa, barley, or another grain of choice.
If you are sick of your typical chicken, try using beef instead. Or if you are seeking a vegan option, try tofu in place of the chicken for some plant-based protein.
If you don’t have the same vegetables on hand, don’t fret. You can use whatever veggies you have in your fridge or find at your local farmers’ market. Try using kale, cucumbers, mixed greens, snap peas, sweet potatoes or any other favorite combos. As a general rule of thumb, you should have about 6 to 7 cups of vegetables for 4 servings.
In the recipe below, the following ingredients provide umami: garlic, chicken, broccoli, carrots, cabbage, green onions, soy sauce, and ginger. Curious about what other foods are umami? Click here to view a chart of the basic umami foods.
- 1 cup brown rice, uncooked
- 2 tablespoons olive oil
- 1 clove garlic, grated
- 1 pound chicken breast, sliced into 1/4” to 1/2” strips
- 3 cups broccoli, cut into florets (about 1 small head)
- 1 cup carrots, julienned or shredded
- 1 cup red pepper, thinly sliced (about 1 small pepper)
- 1 cup cabbage, chopped or shredded
- 1 avocado, sliced
- 1/4 cup green onions, chopped
- 1/4 cup cilantro, roughly chopped
- 1/4 cup roasted peanuts, roughly chopped
Peanut Sauce: (makes about 1 cup)
- 1/2 cup creamy peanut butter*
- 2 tablespoons fresh lime juice, about 1/2 large lime
- 2 tablespoons rice vinegar
- 2 tablespoons low-sodium soy sauce, (or tamari if gluten free)
- 1 tablespoon maple syrup or honey
- 1 tablespoon sesame oil
- 1 tablespoon fresh ginger, grated
- 1 tablespoon garlic, grated
- Put brown rice into a pot and cover with 2 cups water. Once water comes to a rolling boil, reduce heat to low, cover, and let simmer for 40 minutes until cooked through.
- While rice is cooking, add all sauce ingredients to a blender and blend until smooth or whisk with a fork until smooth. Add a couple tablespoons of water, if needed, to achieve desired consistency. Set peanut sauce aside for later.
- Heat large pan over high heat and then add 1 tablespoon of olive oil and garlic. Add broccoli, carrots and red pepper and cook for 2-3 minutes until slightly tender but still crunchy. Set vegetables aside in a bowl.
- Using the same pan over high heat, add 1 tablespoon of olive oil. Sprinkle chicken with salt, then add chicken to pan and cook for 2 minutes each side, or until cooked through. Set aside in another bowl and toss with 2 tablespoons of peanut sauce.
- To assemble bowls, divide rice among four bowls and top with chicken, vegetables, cabbage, and avocado. Sprinkle with cilantro, green onions, peanuts and drizzle sauce on top. Mix and enjoy!
* If you are nut-free, try using Sunflower Seed Butter instead
Nutrition Information:Yield: 4 Serving Size: 1 bowl
Amount Per Serving: Calories: 615Total Fat: 26gCholesterol: 95mgSodium: 150mgCarbohydrates: 53gFiber: 10gSugar: 7gProtein: 45g
This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This nutrition information does not include Peanut Sauce. For more nutrition information, seek a professional registered dietitian's advice.