Cooking Index - Cooking Recipes & IdeasVegetable Medley With Basmati Rice Recipe - Cooking Index

Vegetable Medley With Basmati Rice

A simple lettuce, tomato and cucumber salad with low-fat dressing of your choice is a nice accompaniment.

Courses: Vegetarian
Serves: 6 people

Recipe Ingredients

1 1/2 cups 240g / 8.5ozBasmati rice
1 lb 454g / 16ozBrussels sprouts - trimmed, halved
2 tablespoons 30mlOlive oil
6   Garlic cloves - halved
4   Shiitake mushrooms - stemmed, sliced
1/2   Butternut squash - seeded, cubed
1   Carrot - cut into matchsticks
1 cup 160g / 5.6ozCanned garbanzo beans - rinsed, drained
1 cup 146g / 5.1ozPacked chopped kale
1 cup 237mlSoy milk
1/4 cup 59mlTamari
1/4 cup 59mlNutritional yeast
  Toasted pumpkin seeds - for garnish

Recipe Instructions

In medium saucepan, combine rice and 3 cups water. Bring to a boil, cover, reduce heat, and simmer until water has been absorbed, about 20 minutes.

In large saucepan fitted with steamer basket, bring 2 inches water to a boil, and steam brussels sprouts until bright green and still crisp, about 5 minutes. Set aside to cool.

In large, heavy skillet, heat oil over medium-high heat. Add garlic, mushrooms, squash and carrot, and cook, stirring often, until tender, 5 minutes. Add beans and kale, and cook, stirring often, until kale is bright green, 1 to 2 minutes. Add brussels sprouts, and reduce heat to medium-low.

In small bowl, mix soy milk, tamari and nutritional yeast. Pour over vegetables in skillet, and cover. Remove skillet from heat, and let stand 1 to 2 minutes.

Serve over basmati rice and garnish each serving with pumpkins seeds.

This recipe yields 4 to 6 servings.

Per Serving: 450 Cal; 16g Prot; 8g Total Fat (1 Sat. Fat); 83g Carb.; 0mg Chol; 997mg Sod.; 12g Fiber.

Source:
Vegetarian Times, February 2002

Rating

Average rating:

Unrated, please add a rating

Submit your rating:

Click a star to rate this recipe.