October 22, 2020

Recipe: Loaded, Flavorful Vegetable Rice

A hearty dish bursting with nutrients, fiber and flavor

brown rice wtih veggetables and swiss chard

Leafy greens, mushrooms, peppers and squash pack this tasty brown rice dish with fiber and nutrients. It’s flavored with sambal, an Indonesian chili paste, lemon and fresh herbs.

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Ingredients

3 tablespoons extra-virgin olive oil, divided
4 cups swiss chard, washed, chiffonade, firm-packed
2 cups onion, diced
2 tablespoons garlic, chopped
2 cups crimini mushrooms, sliced
2 cups shiitake mushrooms, sliced
1 cup red bell peppers, small-diced
1 cup zucchini, small-diced
½ teaspoon salt
¼ teaspoon black pepper
1 cup green beans, blanched, cross-cut to small dice
1 teaspoon sambal paste
½ cup vegetable stock
1 cup cooked brown rice
1 whole lemon, zested
2 tablespoons fresh basil, chopped
3 tablespoons fresh parsley, chopped

Directions

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  1. In a 12” fry pan, add and heat 1 teaspoon oil. Add chard and sauté on low flame, until tender and reduced down to 1 cup, cooked. Remove and set aside.
  2. Add 2 tablespoons of oil to pan and sauté onions until golden brown. Push onion mixture aside in pan, add 2 teaspoons oil mixed with 2 tablespoons garlic to empty side of pan. Cook until aromatic, about 40 to 60 seconds.
  3. Add mushrooms, peppers and zucchini, and mix. Season with salt and pepper. Sauté on medium-high heat until vegetables are tender, about 5 to 8 minutes.
  4. Add cooked green beans and cooked chard, and mix well.
  5. Combine ½ cup vegetable stock with 1 teaspoon sambal paste, add to the pan, and mix.
  6. Add cooked brown rice, lemon zest, basil and parsley. Mix well, cook until thoroughly heated, and serve.

Nutrition information

Makes 4 servings

Per serving (1- 1/4 cup):

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Calories: 240
Sodium: 432mg
Sugars: 9g
Cholesterol: 0mg
Saturated fat: 2g
Fiber: 7g
Protein: 7g
Carbohydrate: 31g

Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC

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