March 1, 2021

How to Make Lemon-Infused Grilled Vegetable Rice

This healthy whole grain rice recipe is packed with daily nutrients

Recipe Lemon-Infused Grilled Vegetable Rice

Sautéd vegetables, sliced small and folded into whole grain rice is a great way to incorporate whole grains into your diet and boost your daily serving of fresh healthy vegetables. This recipe uses olive oil, fresh herbs and grated lemon zest to create a vibrant dish that’s good for you too! It’s great as a main meal for lunch or dinner, or perfect served alongside grilled salmon or your favorite good-for-you fatty fish.


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2 tablespoons extra virgin olive oil
½ cup sweet onion – small diced
1 tablespoon fresh garlic – finely chopped
1 cup cremini mushrooms – sliced
½ cup red pepper – small diced
½ cup zucchini – small diced
½ teaspoon salt
¼ teaspoon black pepper – coarse ground
1/8 teaspoon – smoked paprika
½ cup frozen peas
½ cup blanched green beans – cross cut to small dice size
1 cup cooked brown rice
1 each fresh lemon – zest
1 cup arugula – coarse chop


In a 12 inch or larger sauté pan add oil*, then add onions and sauté until onions become translucent. Add garlic and sauté until aromatic, about 1 to 2 minutes. Add mushrooms, red pepper and zucchini, season with salt, pepper, smoked paprika and sauté until just tender. Add and mix in green beans, brown rice and lemon zest, add and mix in arugula and cook until thoroughly heated and serve.

*This recipe can be made without oil by slowly cooking onions and garlic in a
covered pot until the onions are translucent.



Makes 4 servings. Serving size is 3/4 cup.

Each serving has:

Calories: 160
Sodium: 270mg
Sugars: 4g
Cholesterol: 0mg
Saturated Fat: 1g
Fiber: 3g
Protein: 4g
Carbohydrate: 20g


Created by Jim Perko CEC, AAC

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