Tibetans' Tsampa Rice

Tibetans' Tsampa Rice is a hearty and nutritious dish that combines the nutty flavor of roasted barley flour with fluffy rice, enhanced by fresh vegetables and aromatic spices. This simple yet satisfying meal embodies the essence of Tibetan comfort food while being aligned with Paleo principles.

Ingredients

• Brown rice - 1 cup
• Roasted barley flour - 1/2 cup
• Water - 2 cups
• Carrots - 1 medium, diced
• Bell pepper - 1 medium, diced
• Green onion - 2 stalks, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Coconut oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. Rinse the brown rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. In a medium saucepan, combine the soaked rice with 2 cups of fresh water and bring to a boil.
3. Reduce heat to low, cover, and simmer for about 20 minutes or until the rice is tender and the water is absorbed.
4. While the rice is cooking, heat coconut oil in a large skillet over medium heat.
5. Add the minced garlic and grated ginger to the skillet, sautéing for 1-2 minutes until fragrant.
6. Add the diced carrots and bell pepper to the skillet, cooking for another 5-7 minutes until they are tender.
7. Once the rice is cooked, fluff it with a fork and add it to the skillet with the sautéed vegetables.
8. Sprinkle in the roasted barley flour, salt, and black pepper, and mix well until fully combined.
9. Drizzle with lemon juice, stir gently, and cook for an additional 2-3 minutes to heat through.
10. Serve warm, garnished with chopped green onions.

Nutrition

• Calories: 380
• Protein: 10 g
• Carbs: 70 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 220 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 8 g
• Unsaturated Fat: 2 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Provides a good source of complex carbohydrates for sustained energy.

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