How to Make the Perfect Anti Inflammatory Green Goddess Bowl
American · Medium · 45 min · 2 servings
This nourishing bowl layers antioxidant-rich kale and broccoli over brown rice with a creamy avocado herb dressing that is built from the most powerful anti-inflammatory plant foods available. It is a complete meal that balances protein, healthy fats, and complex carbohydrates with healing intention.
Why this recipe works
This Anti Inflammatory Green Goddess Bowl recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 45 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 520 calories with 16g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 1 cup short grain brown rice
- 2 cups broccoli florets
- 2 cups lacinato kale massaged and chopped
- 1 whole ripe avocado
- 1 whole lemon juiced
- 2 tbsp fresh parsley chopped
Step by step instructions
Step 1: Cook the Brown Rice
Rinse the brown rice under cold water until the water runs clear. Cook according to package directions, typically 30 minutes in a 2 to 1 water to rice ratio. Fluff with a fork when done and set aside.
Step 2: Steam the Vegetables
While the rice cooks, steam the broccoli florets for 5 minutes until bright green and tender-crisp. Do not overcook as excessive heat destroys sulforaphane, a key anti-inflammatory compound in broccoli.
Step 3: Make the Avocado Dressing
Blend the ripe avocado, lemon juice, fresh parsley, and 3 tablespoons of water in a blender or small food processor until completely smooth and creamy. Season with salt and pepper and set aside.
Step 4: Massage the Kale and Assemble
Place chopped kale in a bowl and drizzle with a teaspoon of olive oil and a pinch of salt. Massage firmly with your hands for 2 minutes until the kale softens and darkens. Divide rice between bowls, top with kale and broccoli, and spoon the avocado dressing generously over everything.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- brown rice → quinoa for higher protein content and a faster 15-minute cook time
- lacinato kale → Swiss chard or collard greens which have similar anti-inflammatory profiles
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Overcooking the broccoli until it turns yellow which signals the destruction of beneficial sulforaphane compounds
- Skipping the kale massaging step which leaves the leaves tough bitter and difficult to digest
Nutrition facts
Per serving: 520 calories, 16g protein, 68g carbs, 24g fat, 14g fiber.
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