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:

  1. Rinse the Rice: Rinse 1 cup of brown rice under cold water to remove excess starch.
  2. 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.
  3. 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.
  4. 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:

  1. Preheat Grill: Preheat your grill to medium-high heat.
  2. 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.
  3. 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.
  4. Remove and Cool: Remove the vegetables from the grill and let them cool slightly.

Assemble the Dish:

  1. Plate the Rice: Divide the cooked brown rice into serving bowls or plates.
  2. Add the Vegetables: Arrange the grilled vegetables on top of the rice.
  3. 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!

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