When Jess instructed us she was excited to create a brand new Banh Mi-inspired recipe, I instructed her that I couldn’t wait to style it! Ever since I began working in meals content material (greater than 20 years in the past!) Banh Mi has been certainly one of my favourite world recipes, with its iconic melt-in-your-mouth seasoned pork and topping of sweet-tart crisp greens. Banh Mi is usually served as a sandwich (one of the best come from native meals vans), however Jess took her recipe in a distinct route. She turned these favourite flavors into probably the most scrumptious and satisfying dinner rice bowls. We are able to’t wait so that you can strive them!
This recipe was created in partnership with the Minnesota Pork Board.
Recipe Highlights
I really like Jess’ strategy to a couple issues on this recipe, specifically:
- Serving the pork and toppings in rice bowls is a enjoyable and new tackle the standard Banh Mi sandwich
- The pork is made within the gradual cooker, which is a simple methodology that ends in fork-tender seasoned shredded pork that’s so wealthy in flavors
- The remainder of the meal elements can simply be prepped whereas the pork is cooking. You may make the brown rice, stir collectively the fast spicy mayo, make the pickled veggies, and chop the cilantro (and clear up the complete kitchen, too)
- Leftovers retailer properly, so you’ll be able to get pleasure from this meal for just a few days
Well being Advantages
This pork banh combine bowls recipe gives all of the vitamins you want in a single dish. There’s actually no must serve the rest with it. A single serving gives:
- 31 grams of body-nourishing, satiating protein
- 55 grams of energy-supplying carbs, together with 4 grams of heart-healthy fiber
- This dish is low in fats, because of lean pork tenderloin, and comprises simply 11 grams of whole fats and three grams of saturated fats per serving
- Regardless of its many elements, this dish meets a number of particular food plan necessities, together with gluten free, dairy free, and nut free
- Many meals teams in a single dish: meat, grains, and veggies
Ingredient Spotlight: Pork Tenderloin
Do you know that pork tenderloin packs an enormous protein punch whereas nonetheless being low in energy? It’s true! A 3-ounce serving of pork tenderloin comprises 22 grams of protein and simply 122 energy. To get that very same quantity of protein you’d must eat:
- 564 energy (6 tablespoons) of peanut butter
- 342 energy (1 ½ cups) of black beans
- 300 energy (1 ½ cups) of Greek yogurt
- 312 energy (4 eggs) of hard-cooked eggs
- 176 energy (6 cups) of broccoli
- 666 energy (3 cups) of quinoa
So that you see, pork tenderloin is a really environment friendly approach to improve your protein wants with out including much more energy to your day. Along with protein, pork tenderloin can be a great supply of vitamin B6, B12, thiamine, and niacin, in addition to vital minerals selenium and zinc. It additionally comprises glycine, an vital amino acid within the creation of collagen.
How To Make Banh Mi Bowls
Don’t get overwhelmed by the lengthy checklist of components on this pork banh mi bowls recipe. A lot of them are repeats and the steps come collectively actually rapidly.
- Begin the gradual cooker pork. Add the entire liquid components on to the crock pot, then place the pork tenderloin items over high. Cowl and prepare dinner on low warmth for six hours.
- Make the pickled greens. Pickle the shredded carrots and sliced radishes in a fast brine made from rice vinegar, scorching water, and sugar.
- Prep the rice and toppings. Make a batch of brown rice (I really like utilizing my Immediate Pot for this) or use can use white rice or any kind of rice you like. Additionally, stir collectively the easy spicy mayo, and chop the cilantro and cucumber.
- Assemble the bahn mi bowls. When the pork is completed, shred it proper within the gradual cooker. Then, construct the bowls by topping the rice with the pulled pork, pickled veggies, toppings, and spicy mayo.
For serving dimension and the whole instructions and ingredient quantities, scroll right down to the recipe card beneath. All of our recipes embrace the vitamin evaluation, itemizing energy (kcals), protein, carbohydrates/carb, fiber, sugar, sodium, ldl cholesterol, and extra per serving.
Pickle Your Veggies Forward Of Time
An vital a part of any Banh Mi recipe is the cool-crunchy-sweet-savory pickled carrots and radishes, so don’t skip them! You possibly can pickle the carrots and radishes forward of time, however not TOO far forward. Jess recommends pickling them 2-3 hours earlier than serving. Any greater than that and the veggies gained’t look as vibrant in coloration they usually’ll begin to have a sulfurous odor. They’ll nonetheless be fit for human consumption, just a bit smelly. See extra of Jess’ ideas beneath the recipe card.
Historical past Of Banh Mi
The basic Banh Mi sandwich is a mash-up of Vietnamese and French cultures. Throughout France’s imperialism of Vietnam within the 1850s and 60s, the French introduced the baguette with them. Northern Vietnamese initially referred to as the baguette bánh tây, which interprets to “Western bread”, whereas Southern Vietnamese referred to as it bánh mì, which suggests “wheat bread”. For a few years, the favored baguettes have been stuffed with any number of toppings, from ham and cheese to butter and sugar.
Right this moment, a Banh Mi sandwich continues to characterize a fusion of French and Vietnamese cuisines, whereas the standard filling of pork and pickled veggies, normally carrots and daikon radish, are Vietnamese staple meals. The baguette and spicy mayo toppings are French influences.
Notes from Dietitian Jess
I really like the flavors of this basic Vietnamese sandwich, and I knew they might work nicely as a grain bowl recipe. Right here’s how I make this recipe tremendous simple and minimize down on general prep time by making just a few elements as much as 3 days forward:
- I put together the marinade as much as 3 days upfront and retailer it in a tall Weck jar within the fridge.
- I prepare dinner and funky the rice, then retailer it within the fridge for as much as 3 days. Then, I merely reheat the cooked rice within the microwave once I’m able to serve these bowls. I’ve additionally used pre-cooked frozen rice that simply must be heated rapidly on the stovetop.
- Generally I’ll grate the carrots and minimize the radishes into matchsticks or very skinny slices and retailer in a coated container within the fridge for as much as 3 days. I wait so as to add the pickling liquid to the container till the morning of the day we’ll be consuming these bowls.
- I stir collectively the spicy mayo and retailer in a coated container for as much as 4 days.
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Recipe
Sluggish Cooker Banh Mi Bowls Recipe
This bowl-style tackle the standard Banh Mi sandwich incorporates all of these savory-sweet, crispy-tender flavors and textures you’re keen on. Cooking the pork within the gradual cooker makes this recipe really easy and ends in fall-apart tender pork items.
Prep: 15 minutesCook dinner: 6 hours (low)Complete: 6 hours, 15 minutes
Servings: 4 servings 1x
Components
For the Banh Mi Pork:
For Toppings And Serving:
For the Spicy Mayo:
Directions
- On to the gradual cooker, add the coconut aminos, rice vinegar, garlic, ginger, fish sauce, salt, and pepper; stir collectively.
- Add the three items of pork tenderloin to the gradual cooker and switch every bit to coat within the liquid.
- Place half of the sliced jalapeños on high of the pork.
- Place the lid on the gradual cooker and prepare dinner on the low-heat setting for six hours or till cooked by way of and the meat simply shreds with a fork.
- Whereas the pork is cooking, put together the pickled carrots and radishes by combining the shredded carrots and matchstick radishes in a small bowl or jar.
- To the carrots and radishes, add the vinegar, scorching water, and cane sugar; stir to mix. Cowl and refrigerate till prepared to make use of. Drain simply earlier than serving.
- In a separate small bowl, stir collectively the components for the spicy mayo.
- When the pork is completed, shred it with two forks proper within the gradual cooker and toss the pork with the cooking liquid.
- To serve: Place ¾ cup cooked rice in every of 4 shallow bowls. High with ¼ of shredded pork (about 3 ounces in every), the pickled carrots and radishes, sliced cucumbers, cilantro, and remaining sliced jalapenos. Drizzle about 2 teaspoons of the spicy mayo over every bowl.
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Notes
Making ready the pickled carrot and radish combination forward of time will make the radishes seem much less vibrant, they usually might give off a sulfurous odor (they’re fit for human consumption – simply very aromatic). They’ll look finest should you prep them 2-3 hours forward of time.
We name for coconut aminos, however it’s possible you’ll use ¼ cup of tamari or soy sauce blended with ¼ cup of water as an alternative.
Vitamin Info
- Serving Measurement: Per serving (¼ of the recipe with pork, rice, toppings, and sauce)
- Energy: 448
- Fats: 11 g
- (Sat Fats: 3 g)
- Sodium: 1,208 mg
- Carbohydrate: 55 g
- (Fiber: 4 g
- Sugar: 8 g)
- Protein: 31 g
- Ldl cholesterol: 70 mg
Dietary
How To Retailer
Retailer any leftover elements of this recipe in separate containers. For instance, retailer the cooked rice, cooked pork, and pickled veggies in separate containers within the fridge.
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