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Protein-Fortified Rice

Written By steeve adam on Monday, 15 May 2017 | May 15, 2017

“Vegetarian bodybuilder” is an oxymoron to some - although some vegetarians have been able to attain impressive physiques. One of the best-known vegetarian bodybuilder was Bill Pearl, whose book, “Keys to the Inner Universe” is considered a classic. Even if you’re not a vegetarian, however, meatless recipes can be staples in your culinary repertoire. Vegetarian recipes are frequently innovative, and feature an array of whole foods that are often missing from obsessively-meat centered diets.


  • 1/2 c. (50 g) raw broccoli, chopped or diced 
  • 1 small stalk (25 g) of raw celery, diced 
  • 6 egg whites 
  • 1 c. (100 g) sliced raw mushrooms 
  • 1/4 c. long-grain, raw, brown rice 
  • 1/3 c. water or broth 
  • 1/4 c. pace chunky salsa
  • 2 tbsp. lite soy sauce
  • 1 c. raw spinach 
  • 1/3 c. (50 g) grams raw onion, chopped 
  • salt to taste 


Lightly steam the broccoli to a crisp-tender texture. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery and spinach. Cook on medium heat until spinach is cooked. Add water/broth, soy sauce and rice and simmer until liquid has cooked away. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Top with salsa. This makes a very large meal for one. Or can be split and served with a side dish. 

Nutritional Information

Calories (Per Serving): 380
Protein (g): 33.1 
Carbohydrates (g): 54 
Fat (g): 1.8 
Carb - Protein - Fat % Ratio: 59% - 36% - 4%

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