Health

Recipe: Loaded, Flavorful Vegetable Rice

Leafy greens, mushrooms, peppers and squash pack this tasty brown rice dish with fiber and nutrients. It’s flavored with sambal, an chili paste, lemon and fresh herbs.
A hearty dish bursting with nutrients, fiber and flavor
Ingredients
3 tablespoons extra-virgin olive oil, divided4 cups swiss chard, washed, chiffinade, firm-packed2 cups onion, diced2 tablespoons garlic, chopped2 cups crimini mushrooms, sliced2 cups shiitake mushrooms, sliced1 cup red bell peppers, small-diced1 cup zucchini, small-diced½ teaspoon salt¼ teaspoon black pepper1 cup green beans, blanched, cross-cut to small dice1 teaspoon sambal paste½ cup vegetable stock1 cup cooked brown rice1 whole lemon, zested2 tablespoons fresh basil, chopped3 tablespoons fresh parsley, chopped
Directions
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.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.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.Add cooked green beans and cooked chard, and mix well.Combine ½ cup vegetable stock with 1 teaspoon sambal paste, add to the pan, and mix.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):
Calories: 240Sodium: 432mgSugars: 9gCholesterol: 0mgSaturated fat: 2gFiber: 7gProtein: 7gCarbohydrate: 31g
source: Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC.