Mains Sides

Sesame Soy Rice

March 23, 2020

Sesame Soy Rice

If you are stuck for mid-week dinner ideas, Sesame Soy Rice is a healthy and quick option to throw together with your choice of protein on the side. You can either pre-cook the rice or buy it already cooked (if you want a really easy quick option like me!) and the vegetables are really quick to chop and prepare.

There is more than 5g fibre per serving!

Loading your plate with whole foods is the perfect way to maintain a healthy and balanced diet. You can mix and match the vegetables to use whatever you have in the fridge and some other good options include zucchini/courgette, mushrooms and peppers.

Sesame Soy Rice

Key Nutrients – Sesame Soy Rice

Fibre – There is over 5g fibre per serve which is perfect to look after your gut health. This means keeping bowel movements regular and having a variety of different nutrients to look after your gut microbiome.

Magnesium – Brown rice and green veggies are really good sources of magnesium. Magnesium is essential to help support the central nervous system function and plays a key role in producing melatonin, the neurotransmitter required for sleep and also supports stress response.

Vitamin C – With over 50% of the recommended daily intake, vitamin C not only helps to boost our immune function and support stress response, but it is also an essential nutrient to help the production of collagen, which helps to protect against ageing.

Sesame Soy Rice

Sesame Soy Rice

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 person


  • 1 cup cooked brown rice
  • 1 cup broccoli (approx 50g)
  • 1 handful baby spinach
  • 1 inch piece raw ginger
  • 1 clove garlic
  • 1 tbsp sesame oil
  • 1 tbsp soy or tamari sauce


  • Have your rice pre-cooked and ready or alternatively use a pre-cooked rice from the supermarket.
  • Using a frying pan add a splash of water and steam the broccoli in the pan by covering with a lid to soften the broccoli slightly for a few minutes.
  • Once the water has evaporated, add half of the sesame oil, heat through and add the ginger, garlic and brown rice.
  • Add the soy or tamari sauce and stir through thoroughly and add the remaining sesame oil.
  • Finally, add a handful of baby spinach and stir through until wilted.
  • Serve, enjoy and if you have some to hand, add some fresh coriander.



Pre-cook rice or buy pre-cooked cups from the supermarket like these.

Course Main Dish, Sides

Sesame Soy Rice

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Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email for further details. 

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