Grilled Vegetables with Brown Rice Recipe
This simple and nutritious dish combines a medley of grilled vegetables like zucchini, bell peppers, and broccoli with a small portion of brown rice. It makes for a healthy and satisfying meal that’s packed with vitamins, minerals, and fiber.
Ingredients:
For the Grilled Vegetables:
- 1 medium zucchini, sliced into rounds
- 1 red bell pepper, sliced into strips
- 1 yellow bell pepper, sliced into strips
- 1 cup broccoli florets
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
For the Brown Rice:
- 1 cup brown rice
- 2 1/2 cups water or vegetable broth
- Pinch of salt
Instructions:
Prepare the Brown Rice:
- Rinse the Rice: Rinse 1 cup of brown rice under cold water to remove excess starch.
- Cook the Rice: In a medium saucepan, combine the rinsed rice, 2 1/2 cups of water or vegetable broth, and a pinch of salt. Bring to a boil over high heat.
- Simmer: Once boiling, reduce the heat to low, cover, and let simmer for about 45 minutes or until the rice is tender and the water is absorbed.
- Fluff and Cool: Remove from heat and let the rice sit, covered, for 5 minutes. Fluff with a fork and set aside.
Prepare the Grilled Vegetables:
- Preheat Grill: Preheat your grill to medium-high heat.
- Toss the Vegetables: In a large bowl, combine the sliced zucchini, bell peppers, and broccoli florets. Drizzle with 2 tablespoons of olive oil, and sprinkle with dried oregano, dried basil, salt, and pepper. Toss to coat evenly.
- Grill the Vegetables: Place the vegetables on the preheated grill. Grill for about 5-7 minutes on each side, or until the vegetables are tender and have nice grill marks. Use a grill basket if needed to prevent smaller pieces from falling through the grates.
- Remove and Cool: Remove the vegetables from the grill and let them cool slightly.
Assemble the Dish:
- Plate the Rice: Divide the cooked brown rice into serving bowls or plates.
- Add the Vegetables: Arrange the grilled vegetables on top of the rice.
- Serve: Serve immediately while the vegetables are still warm.
Tips:
- Variation: Feel free to add other vegetables like asparagus, eggplant, or mushrooms for variety.
- Marinade: For extra flavor, marinate the vegetables in the olive oil and herbs for 30 minutes before grilling.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.
Benefits of This Recipe:
- High in Fiber: Brown rice and vegetables are high in dietary fiber, aiding in digestion and keeping you full longer.
- Rich in Vitamins and Minerals: This dish provides a variety of essential vitamins and minerals from the diverse vegetables.
- Antioxidants: Bell peppers and broccoli are rich in antioxidants, which help protect your cells from damage.
- Healthy Fats: Olive oil adds a dose of healthy monounsaturated fats, which are good for heart health.
- Plant-Based: This recipe is vegan and gluten-free, making it suitable for various dietary preferences and restrictions.
Enjoy this healthy and delicious grilled vegetable dish with brown rice as a part of your balanced diet!
Nutritive Value (Approximate per Serving):
- Calories: 280 kcal
- Protein: 6g
- Fat: 8g
- Saturated Fat: 1g
- Monounsaturated Fat: 5g
- Polyunsaturated Fat: 1g
- Carbohydrates: 48g
- Dietary Fiber: 7g
- Sugars: 5g
- Vitamins and Minerals:
- Vitamin A: 60% of the Daily Value (DV)
- Vitamin C: 150% of the DV
- Vitamin K: 50% of the DV
- Folate: 15% of the DV
- Calcium: 8% of the DV
- Iron: 10% of the DV
- Potassium: 15% of the DV
- Sodium: 300mg (depends on the amount of added salt)
Health Benefits:
- High in Fiber: Brown rice and vegetables contribute to high dietary fiber content, promoting digestive health and satiety.
- Rich in Antioxidants: Bell peppers and broccoli provide powerful antioxidants like vitamins C and A, which help protect cells from damage.
- Healthy Fats: Olive oil adds healthy monounsaturated fats, beneficial for heart health.
- Plant-Based Nutrients: This vegan and gluten-free meal offers a variety of essential vitamins and minerals, supporting overall well-being.
Enjoy this wholesome and delicious grilled vegetable dish with brown rice as part of your balanced diet!
May 27, 2024
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