Crunchy Nutty Rice Bowl. Chrumkavá orechová ryža.

Sometimes all you want to eat is something light, clean, flavoursome and with some extra crunch. This si exactly like that. Crunchy and light, yet very yummy and satisfying with clean and refreshing flavours.
If you´ve got some leftover (brown) rice, this dish can be made within 10 minutes. If you don´t have any rice left, cook some-brown rice should become your friend. Wholegrains like brown rice contain huge amounts of B vitamins, which help to fuel our batteries. They are responsible for making us feel happier and healthier. Brown rice is full of fibre and manganese.
You can use any type of green vegetable here. I suggest using broccoli as it somehow tastes amazing alongside cooked spiced-up rice and toasted seeds and hazelnuts.
By using spices, you can transform any meal into a feast. Here I use coriander and fennel seeds which I always lightly bush up in a pestal and mortar to make them alive again :) These both spices are used throughout the world to fire up and soothe digestion.

Crunchy and Nutty Rice Bowl

leftover brown rice (about 2 cups)
1 red onion, sliced into moons
1 tbls coriander seeds, bashed up in a pestle and mortar
1 tsp fennel seeds, lightly crushed
sea salt, pepper
tamari sauce to serve
lemon
olive oil
broccoli florets
handful of mixed pumpkin seeds, sunflower seeds and hazelnuts

Put your pan over a medium heat. Toast your seeds and nuts until fragrant, delicious and golden. Tip onto a plate and set aside to cool.
Heat up about 3 tbls of olive oil in a pan and add your sliced onion. Sweat the onion until soft and sticky. Add in the spices and cook for a bit longer, until fragrant. Add in your leftover rice and stir until the rice is coated with beautiful sauce of olive oil, sweet onions and spices.
Put a pan of boiling water over a medium heat and put in your brocoli florets. Cook for about 3 minutes only, until the florets lost their rawness but are left with the awesome green colour and their crunch.
Mix your spiced-up rice with broccoli florets, season with salt and pepper. Transfer to a bowl, sprinkle with your toasted seeds and nuts, drizzle over lemon juice and splash of tamari. It´s like having Spring in a bowl. Clean, refreshing and delicous.

——–

Jedine co niekedy chcete vecerat je nieco lahke, svieze, plne chuti a chrumkavosti. Toto je presne nieco take. Chrumkave a lahke, za to uzasne chutne s osviezujucimi chutami.
Ak niekedy skoncite so zvyskami (hnedej) ryze, toto jedlo vam zabere asi tak 10 minut, kym ho date dokopy. Ak nahodou ziadne zbytky ryze nemate, tak ju uvarte – hneda ryza by sa mala stat vasim novym kamaratom. Celozrnne obilniny ako napriklad spominana hneda ryza obsahuju velke mnozstvo vitaminov B, ktore nam pomahaju dobit baterky. Taktiez su nositelmi dobrej nalady, su zodpovednu za nase stastie a zdravie! :) A, hneda ryza je bohata na vlakninu a mangan.
Mozete tu pouzit hocijaky druh zelenej zeleniny aky vam doma bude vykukat z chladnicky. Odporucam ale pouzit brokolicu – ta akosi perfektne pasuje ku krasne ochutenej ryzi a opecenym orechom a semiackam.
Vsetci dobre vieme, ze pouzitim byliniek a korenin vieme z obycajneho jedla spravit ozajstny kulinarsky zazitok. Preto som obycajnu ryzu povarila s koriandrovymi a feniklovymi semiackami a tak dodala jedlu sviezost a z ryze spravila hviezdu na tanieri. Pred varenim som semiacka jemne popucila v maziariku aby som z nich dostala  viacej aromy a chute :) Prave tieto dve koreniny su naozaj uzasne v zahriati organizmu a v podpore travenia.

Chrumkavá orechová ryža

zvysky uvarenej hnedej ryze (asi tak dve salky)
1 cervena cibulka, pokrajana na mesiaciky
1 lyzica coriandrovych semiacok, popucenych v maziari
1 lyzicka feniklovych semiacok, jemne popucenych
morska sol, korenie
citronova stava na dochutenie
tamari na dochutenie
olivovy olej
brokolica
hrst zmesi slnecnicovych a tekvicovych semiacok a lieskovcovych orieskov

Na panvici si na sucho opecte oriesky a semiacka do krasne vonava a zlatohneda. Dajte stranov aby vychladli.
V panvici si rozohrajte asi tak 3 poriadne lyzice olivoveho oleja, pridajte vasu nakrajanu cibulku a varte ju do makka a ´lepkava´, az kym nie je krasne skaramelizovana. Pridajte koreniny (coriandrove a feniklove semiacka) a jemne oprazte pokym vsetko nevonia uzasne. Pridajte vasu uvarenu ryzu a pekne ju premiesajte s cibulkou a koreninami. Osolte a okorente podla chuti.
V hrnci s horucou vodou si uvarte brokolicu-staci ked ju povarite vo vriacej vode cca 3 minuty, len pokym nestrati svoju surovost ale stale zostane chrumkava a krasne zelena. Oceddte brokolicu a a pridajte ku ryzi. Premiesajte, naservirujte do dvoch misiek. Posypte semiackami a orechmi, pokvapkajte citronovou stavou a splechom tamari a podavajte. Chuti to ako keby ste si naservirovali jar na tanier. Uzasne osviezujuce, lahke a zdrave jedlo.Dobru chut prajem! :)

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