Brown Rice with Vegetables A New Delicious Recipe for Parkinson's Patients Hekma Center from www.hekmac.com
Description
Brown rice and roasted vegetables recipe is a wholesome, nutritious, and easy vegetarian meal that you can make any time of the week. This recipe combines hearty, fiber-rich brown rice with a variety of colorful vegetables that are roasted to perfection. The roasted vegetables add a delicious smoky flavor to the dish, while the brown rice provides a nutty and chewy texture. This recipe is perfect for those who are looking for a healthy and tasty meal that is quick and easy to make.
Prep Time
The prep time for this recipe is approximately 20 minutes. This includes washing and chopping the vegetables, cooking the brown rice, and preparing the seasoning.
Cook Time
The cook time for this recipe is approximately 30 minutes. This includes roasting the vegetables in the oven and cooking the brown rice on the stovetop.
Ingredients
The ingredients you will need for this recipe are: - 1 cup brown rice - 2 cups water - 1 red bell pepper, chopped - 1 yellow bell pepper, chopped - 1 zucchini, chopped - 1 yellow squash, chopped - 1 red onion, chopped - 2 cloves garlic, minced - 2 tbsp olive oil - 1 tsp dried oregano - 1 tsp dried basil - Salt and pepper to taste
Equipment
The equipment you will need for this recipe are: - Large mixing bowl - Baking sheet - Medium-sized pot with lid - Wooden spoon - Measuring cups and spoons - Chef's knife - Cutting board - Garlic press
Method
1. Preheat the oven to 400°F. 2. In a large mixing bowl, combine the chopped vegetables, garlic, olive oil, dried oregano, dried basil, salt, and pepper. Mix well to coat the vegetables evenly. 3. Spread the vegetables in a single layer on a baking sheet and roast in the preheated oven for approximately 20-25 minutes, or until the vegetables are tender and lightly browned. 4. While the vegetables are roasting, rinse the brown rice thoroughly and add it to a medium-sized pot with 2 cups of water. Bring the water to a boil over high heat, then reduce the heat to low and simmer for approximately 20-25 minutes, or until the rice is tender and all the water has been absorbed. 5. Once the vegetables and the brown rice are cooked, combine them in a large mixing bowl and mix well. 6. Serve the brown rice and roasted vegetables hot.
Notes
- You can use any vegetables you like for this recipe. Some other great options include broccoli, cauliflower, sweet potato, eggplant, and cherry tomatoes. - Feel free to adjust the seasoning to your liking. You can add more or less herbs, garlic, salt, and pepper depending on your taste preferences. - This recipe is vegan and gluten-free.
Nutrition Info
This recipe makes approximately 4 servings. Each serving contains: - Calories: 253 - Fat: 8g - Carbohydrates: 42g - Fiber: 6g - Protein: 6g
Recipe Tips
- To save time, you can prepare the vegetables and seasoning in advance and store them in the fridge until you are ready to roast them. - You can also cook the brown rice in advance and store it in the fridge for up to 3 days. Simply reheat it in the microwave or on the stovetop before serving. - If you want to add some extra protein to this recipe, you can top it with some roasted chickpeas, tofu, or tempeh. - Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat them in the microwave or on the stovetop before serving.
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