Introduction

Welcome to 7 Days of Rice: All-in-One

Rice Cooker Recipes. This is an
introductory recipe book brought to you
by Karate Rice. These pages contain
seven of my favourite all-in-one rice
cooker recipes. Since this book is so
small, there are no filler recipes. I make
all of these recipes on a regular basis.
Unlike some other rice cooker
cookbooks, these recipes are designed to
be cooked using nothing but a rice
cooker. There is no need for a frying pan
or saucepan with this book.
Some of the recipes make more than one

serving. The nutritional information

provided is not per serving, rather, per
recipe. It's normal for me to eat every
"serving" as one meal. When you look at
the calorie count, you'll notice that none
of these recipes are particularly high
calorie. That's the beauty of whole plant
foods. We get full before we eat "too
much". Additionally, all these recipes
contain ZERO cholesterol.

If you enjoy these recipes, you are

welcom to join the Karate Rice
Facebook community where we discuss
rice cooker recipes and vegan health
(http://www.facebook.com/karate.rice.rec

About the Author

Andy Cowan grew up in Scotland. He
has lived in Japan for over 10 years.
Throughout this time he has used a
number of different Japanese rice
cookers and has learned from the
Japanese how to prepare great tasting
rice. Since becoming a vegan in 2011 he
has started to develop great tasting, low
fat, all-in-one rice cooker recipes which
he shares on his website
http://www.karaterice.com

Table of Contents

Introduction

About the Author

Choosing a Rice Cooker

How to Wash Rice

In a Rice Cooker Bowl | In a Seive

Recipes

Mushrooms and Rice

Green Peas, Sweetcorn and Rice
Rice Chili Stew
Imo Gohan (Rice with Sweet
Potatoes)
Mujaddara (Lentils and Rice)
Sweet Rice Porridge with Dates
Sweet Apple Rice Porridge

Further Reading

Choosing a Rice Cooker

Rice cookers range in price
dramatically. You can find them on
Amazon for under $20 for the budget
models, all the way up to over $500 for
the most advanced models. In my
experience, I have found the Japanese
company Zojirushi to make what I
consider to be the best rice cookers.
Personally, I recommend Zojirushi
Induction Heating rice cookers. This
technology provides the most even
heating to the rice cooker cooking bowl
and makes what I consider to be

superior rice.
Below are the different types of rice
cookers commonly available (from
cheapest to most expensive):

Electrical rice cooker

Has an on/off switch and uses a heating

element under the cooking bowl to heat
the rice. This type of rice cooker may or
may not have a 'keep warm' function.

Micom rice cooker

This style of rice cooker has a 'Micro

Computer' which controls the heating
cycle. A micom rice cooker will
typically cost over $100. It has a number
of rice cooking options, e.g. white rice,
brown rice, porridge, etc. These rice
cookers utilize a heating element under
the heating bowl.

Induction Heating rice cooker

An Induction Heating (IH) rice cooker

includes Micom technology. The
difference is in the heating method.
Rather than a heating element, an IH rice

cooker uses an electrical current to

create a magnetic field which heats the
cooking bowl directly. The heat comes
from all around the cooking bowl which
ensures the most even heat distribution.

Pressure rice cooker

In addition to Micom and IH, the top of

the range models also feature pressure
cooking. This helps to reduce the
cooking time of the rice.
Even though I have used, and sometimes
still use, pressure rice cookers, they are
not my number one choice. Technically

one could argue that they are more

advanced than more basic Induction
Heating models. However, the downside
to the pressure rice cookers, other than
their higher cost, is that we can't open
them during the cooking cycle. This isn't
a problem if you simply want to make
plain rice. However, for all-in-one
recipes, it is advantageous to have the
option of opening the lid while the rice
cooker is on.

How to Wash Rice

When cooking Japanese rice, a very
important step is to wash it before

cooking. Short grain rice is particularly

starchy and if we don't wash it
beforehand, it can become too sticky
when cooked. I always wash my rice
regardless of whether I am using short or
long grain rice. Brown rice can simply
be rinsed. The following procedure is a
simple way to wash white rice. You can
watch a video of me washing rice on
Youtube:
http://www.youtube.com/watch?
v=VtQR2_mZKRA
1. Measure out the rice into the rice
cooker cooking bowl.
2. Add a little bit of water and then
mix the rice round with the tips of

your fingers for about 10 seconds.

3. Add more water to the cooking
bowl (about 1/2 full) then pour the
water away. Be careful not to lose
any rice!
4. Repeat steps 2 and 3 twice more.
5. Your rice is now washed.
Note: If you're concerned about wasting
water, the "rice water" is an excellent
natural fertilizer for the garden.
The other way I like to wash rice is
using a sieve and bowl. This is handy
when I don't want to add rice at the start
of a recipe, for example Rice Cooker
Stew

This video demonstrates the sieve

washing technique:
http://www.youtube.com/watch?
v=knGf1OBxYxc
1. Measure out the rice into the sieve
inside a bowl.
2. Place the bowl under the tap in the
sink.
3. Turn the tap on gently and mix the
rice round with the tips of your
fingers for about 10 seconds.
4. Once the bowl starts to overflow,
lift the sieve and pour away the
milky coloured water.
5. Repeat steps 2 and 3 twice more.

6. Your rice is now washed.

Recipes

Mushrooms and Rice

Makes 2 servings
Ingredients
White Rice 1 cup (150g)
Fresh Mushrooms (120g)

Dried Mushrooms (20g)

Soy sauce (2 tsp)
Directions
1. Wash the rice as normal (see How
to Wash Rice). Then add water to
slightly over level 1 for White Rice
(no more than 1 ).
2. Add the dried mushrooms.
3. Clean up the raw mushrooms and
break/cut into bite size pieces then
add to the cooking bowl.
4. Add soy sauce.
5. Return the cooking bowl to the rice
cooker ensuring the exterior is dry,
select the white rice setting and
press Start.

Prep time: under 10 minutes

Cooking time: 50 minutes
Nutritional Breakdown
Energy 628.2 kcal
Carbs 138.2g
Fat 1.4g
Fibre 7.8g
Protein 16.2g
Sodium 592.4mg

Green Peas, Sweetcorn and Rice

Makes 2 servings
Ingredients
White Rice 1 cup (150g)
Green peas (60g)

Sweetcorn (60g)
Soy Sauce (2 tsp)
Directions
1. Wash the rice as normal (see How
to Wash Rice). Then add water to
level 1 for White Rice.
2. Measure out half a rice cooker cup
of green peas and top up with
sweetcorn then add them to the rice
cooker bowl.
3. Add soy sauce.
4. Return the cooking bowl to the rice
cooker ensuring the exterior is dry,
select the 'white rice' setting and
press Start.

Prep time: under 5 minutes

Cooking time: 50 minutes
Nutritional Breakdown
Energy 638.6 kcal
Carbs 138.6g
Fat 1.7g
Fibre 8.5g
Protein 15.3g
Sodium 698.4mg

Rice Chili Stew

Makes 3 servings
Ingredients
White Rice cup (75g)
16 oz tinned tomatoes (454g)

2 rice cooker cups of

rehydrated/cooked (or tinned)
beans (220g)
rice cooker cup of sweetcorn
(60g)
Onion (80g)
Clove of garlic (5g)
Slice of ginger (5g)
Dried chili pepper (4g)
Cumin (1 tsp)
Oregano (1 tsp)
Vegan Bouillon powder (1 tsp)
Black Pepper
Avocado
Lemon
Directions

1. Pour 1 lb of chopped tinned

tomatoes into the rice cooking
bowl.
2. Finely chop the onion, garlic,
ginger and chili pepper then add to
the cooking bowl.
3. Cut the green pepper and add to the
cooking bowl.
4. Add the spices and bouillon and 1
rice cooker cup of water.
5. Ensure the cooking bowl exterior is
dry and select the `Quick Cook'
setting.
6. While the sauce cooks, wash the
rice (see How to Wash Rice Method 2).
7. Measure out 2 cups of beans and
cup of sweetcorn.

8. After 15 mins of cooking, add rice

beans and sweetcorn to rice
cooker.
9. Once cooked, serve immediately
and top with avocado and lemon
juice.
Prep time: 25 minutes
Cooking time: 35 minutes
Nutritional Breakdown
Energy 982.8 kcal
Carbs 179.2g
Fat 19.0g
Fibre 40.4g
Protein 37.4g
Sodium 630.3mg

Imo Gohan

Makes 2 servings
Ingredients
White Rice 1 cup (150g)
1 Sweet Potato (120g)

Sesame seeds (a few pinches)

Salt (3 dashes)
Directions
1. Wash the rice as normal (see How
to Wash Rice).
2. Add the washed rice to the rice
cooker cooking bowl and add
water up to the level 1 mark for
white rice.
3. Peel and cut the sweet potato into
small chunks and add to the rice
cooker cooking bowl.
4. Dry the outside of the cooking
bowl, return to the rice cooker,
select the White Rice program and
press Start.

5. Once cooked, mix to mash in the

potatoes then serve up and sprinkle
sesame seeds and salt on top.
Prep time: 5 minutes
Cooking time: 50 minutes
Nutritional Breakdown
Energy 645.9 kcal
Carbs 143.1g
Fat 1.3g
Fibre 7.9g
Protein 11.8g
Sodium 532.7mg (This of course
depends on the amount of salt you use.
To be exact, this recipe uses 1.2g of
salt)

Mujaddara (Lentils and Rice)

Makes 2 servings
Ingredients
White:Brown Rice mix cup
(75g)

Lentils (brown, green or puy)

cup (75g)
an Onion (50g)
Ginger (5g)
Clove of Garlic (4g)
Cumin (1 tsp)
Cayenne ( tsp)
Black Pepper
Low Salt Vegan Bouillon powder
(1 tsp)
Lemon
Directions
1. Wash the rice as normal (see How
to Wash Rice). Then add the lentils
and add water to slightly over the
White Rice 1 mark.

2. Finely chop the onion, ginger and

garlic, then add to rice cooking
bowl.
3. Next add the spices and vegan
stock. I like a lot of cumin, and a
just a little cayenne and black
pepper.
4. Squeeze the juice from of a
lemon and pour into the cooking
bowl. Add the juice from the other
once the dish has cooked.
5. Make sure the exterior of the
cooking bowl is dry, put it back
into your rice cooker and close the
lid. Then select the 'white rice'
option and press start.

Prep time: 10 minutes

Cooking time: 50 minutes
Nutritional Breakdown
Energy 558.9 kcal
Carbs 111.0g
Fat 1.3g
Fibre 25.7g
Protein 24.7g
Sodium 508.1mg

Sweet Rice Porridge with Dates

Makes 2 servings
Ingredients
White Rice cup (75g)
Pitted Dates, e.g. medjool (60g)

Directions
1. Wash the rice as normal (see How
to Wash Rice). Then add water up
to the 0.5 level for Rice Porridge.
This is a lot more than you add
when you're making regular rice.
2. Chop the dates into small pieces
and add to the cooking bowl.
3. Make sure the exterior of the
cooking bowl is dry, put it back
into your rice cooker and close the
lid. Then select the 'porridge'
option and press start.
Prep time: under 10 minutes
Cooking time: 1 hour

Tip: Leaving the rice porridge to sit for

an hour after it has finished cooking
helps to bring out more of the sweetness
from the dates.
Nutritional Breakdown
Energy 416.8 kcal
Carbs 100.4g
Fat 0.4g
Fibre 6.0g
Protein 5.6g
Sodium 1.3mg

Sweet Apple Rice Porridge

Makes 2 serving
Ingredients
White Rice cup (75g)
Apple peeled, cored and chopped

(150g)
Raisins (20g)
100% Apple Juice (350ml)
Cinnamon (to taste I like a lot!)
Directions
1. Wash the rice as normal (see How
to Wash Rice).
2. Peel, core and finely chop the
apple, then add to rice cooking
bowl.
3. Next, add apple juice up to level
0.5 for Rice Porridge. This is a lot
more liquid than you add when
you're making regular rice.
4. Add a handful of raisins to the
cooking bowl as well as some

cinnamon.
5. Make sure the exterior of the
cooking bowl is dry, put it back
into your rice cooker and close the
lid. Then select the 'porridge'
option and press start.
Prep time: under 10 minutes
Cooking time: 1 hour
Nutritional Breakdown
Energy 561.9 kcal
Protein 6.3g
Carbs 134.0g
Fat 1.1g
Fibre 5.6g
Sodium 17.2mg

Further Reading

I hope that you enjoy these recipes as

much as I do. They are in heavy rotation
in my rice cooker! I would love to hear
your feedback. What did you like? What
could I do better? If you have time to
leave a review on Amazon, that will
help me to improve this book for
everyone!
For the latest recipes and blog updates,
visit my website
http://www.karaterice.com

Subscribe to the Karate Rice Youtube

channel
http://www.youtube.com/user/karaterice

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