Low Sodium Veggie Rice Bowls 

*Add your favorite healthy protein source 

I’m not even sure if I can call this a recipe because it’s so darn easy!

Instead of a recipe, think of this as an opportunity to put together a beautiful, colorful, heart healthy meal in a bowl.  I know you are busy and sometimes too tired to cook something complicated. This is a family favorite of mine. You can create endless variations of this dish with whatever veggies you have on hand.

What You’ll Need

The key to this bowl is a sodium-free sauce. I used Dash Teriyaki Sauce but you can use any sauce you like as long as it is very low sodium.  I’m working on a cookbook of low sodium sauces, so if you have a favorite, drop a line and share it with me.

When buying a premade sauce, read labels carefully as some store-bought sauces are labeled “reduced sodium”.  While these brands may have reduced the sodium, it still may be quite high.   

Remember that a truly low sodium product will have less than 140mg per serving.  Dash sauces have zero sodium which is why I use them. 

You’ll also need your veggies , tofu (or other protein), and cooked rice.

I have mentioned rice cookers before. I have an inexpensive one. Having a rice cooker means that my rice actually comes out the way it should, and I can just throw in the rice and the water, and let it cook itself! I will tell you that I messed up a lot of rice before I got my rice cooker.


There are endless variations to this recipe.

The sky is the limit.

Use whatever vegetables you like. Have fun with it. Think of this as a blueprint.

The prep time can be shortened by using frozen vegetables or buying precut vegetables. Just make sure they are plain and not salted.


I recommend “deconstructing” the bowls before you store them in the fridge. Store in airtight containers for up to five days for the plant based ingredients, and three days if meat is used.

A white bowl sits on a wooden table. The bowl is full of rice topped with snap peas, tofu, broccoli, carrots, mushrooms, and cucumber.

Low Sodium Veggie Rice Bowls

Print Recipe
An easy, healthy, low sodium bowl–great for lunch or dinner
Course Main Course
Prep Time 30 minutes
Servings 2
Calories 450


  • 2 cups rice cooked–long grain is my favorite
  • 1/2 cup shredded carrots
  • 1 small cucumber sliced
  • 1 cup broccoli steamed
  • 1 cup snap peas steamed
  • 1 block firm tofu cubed
  • 1 package mushrooms raw or baked
  • 1/4 cup Dash Teriyaki Sauce sodium free


  • Cube the tofu, put some black pepper, and sauce on top, and bake in a 400-degree oven for 30 minutes. 
  • Use the microwave, stovetop, or oven for cooking the vegetables.
  • Slice the fresh vegetables thinly. You can even use a peeler to make thin strips of carrots. 
  • Assemble the bowls and top them with sauce.
  • Garnish with avocado and an orange wedge (optional)

This recipe serves two.  I like to double it and have leftovers for another day. 

Nutrition per serving:  Calories <500 per serving, Fat: ~14g, Carbohydrate: ~55g, Protein ~20g, Sodium <25g  


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