彩虹拌饭🌈轻卡低负担｜多种时蔬＋豆腐，一碗营养均衡的减脂餐 | Light & Colorful Veggie Rice Bowl 🌈for a Light Autumn Meal

轻卡时蔬拌饭🥣 唤醒能量

虽然已经立秋，但“秋老虎”才刚刚开始。对我们这里来说，夏天依旧没有结束，所以今天就来做一碗适合夏日的彩虹拌饭吧 🌈

用不同颜色的蔬菜和水果简单烹饪，再搭配一碗胚芽米藜麦饭和老豆腐，做成一碗色彩丰富、营养均衡的 veggie rice bowl。

减脂饮食不一定要追求极致低卡，也不需要放弃对美味的享受。与其过度限制，不如多选择不同颜色的天然食材，让它们本身的色彩、口感和风味唤醒食欲，同时补充多种蔬果营养。

没有焦虑，也不需要过度克制。吃得丰富、吃得开心，也可以是一种温和而可持续的饮食方式。🌿

Light & Colorful Veggie Rice Bowl 🥣

Even though fall has arrived, the late-summer heat is still here. So today, we're making a colorful rainbow rice bowl that's perfect for warm days. 🌈

A variety of colorful vegetables and fruit are lightly cooked and paired with germinated brown rice and quinoa, plus seasoned tofu for extra plant-based protein.

Healthy eating doesn't have to mean chasing extremely low calories or giving up the foods you enjoy. Instead, this bowl focuses on whole foods, natural colors, different textures, and plenty of variety.

It's a simple, balanced, and satisfying way to enjoy more vegetables and plant-based foods—without unnecessary restriction or food anxiety. 🌿

▫️食材 | Ingredients

毛豆 edamame
西葫芦 zucchini
水果黄瓜 Persian cucumber
胡萝卜 carrot
香菇 shiitake mushrooms
樱桃番茄 cherry tomatoes
芒果 mango, slightly underripe
胚芽米藜麦饭 1 bowl germinated brown rice & quinoa
老豆腐 1 block firm tofu

豆腐调味 | Tofu Seasoning
雪菜或酸菜 pickled mustard greens or sauerkraut
生抽 1小勺 soy sauce 1 tsp
赤砂糖 ½小勺 brown sugar ½ tsp

▫️酱汁（可选）| Optional Sauce

苹果醋 1小勺 apple cider vinegar 1 tsp
酱油 1小勺 soy sauce 1 tsp
枫糖浆 ½小勺 maple syrup ½ tsp
香油 ½小勺 sesame oil ½ tsp
熟芝麻 1小勺 toasted sesame seeds 1 tsp

👩🏻‍🍳 做法 | Instructions

1. 准备食材 | Prep the ingredients
将蔬菜和水果洗净切好。
Wash and cut all the vegetables and mango.

2. 烹饪蔬菜 | Cook the vegetables
少油简单炒熟毛豆、西葫芦、胡萝卜、香菇和樱桃番茄，尽量保留蔬菜的颜色和口感。
Lightly cook the edamame, zucchini, carrot, mushrooms, and cherry tomatoes. Keep them colorful and slightly crisp.

3. 调味豆腐 | Season the tofu
老豆腐切块，加入雪菜或酸菜、生抽和赤砂糖，简单煎至表面金黄。
Cut the tofu into pieces. Add pickled greens, soy sauce, and brown sugar, then pan-fry until lightly golden.

4. 组装彩虹碗 | Build the rainbow bowl
碗中放入胚芽米藜麦饭，再依次摆上蔬菜、豆腐和芒果。
Add the germinated brown rice and quinoa to a bowl, then arrange the vegetables, tofu, and mango on top.

5. 淋上酱汁 | Add the sauce
将所有酱汁材料混合，淋在饭上，最后撒上熟芝麻即可。
Mix all the sauce ingredients and drizzle over the bowl. Finish with toasted sesame seeds.