The First Health Blog Service

Basmati Rice with Vegetables

February 27th, 2006

Vegetable Medley with Basmati Rice

4 TO 6 SERVINGS
30 MINUTES

Basmati rice has a delicious, nutty flavor. Look for it
in large supermarkets or natural food stores.

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

1 1/2 cups basmati rice
1 lb. brussels sprouts, trimmed and halved
2 Tbs. olive oil
6 cloves garlic, halved
4 shiitake mushrooms, stemmed and sliced
1/2 butternut squash, seeded and cubed
1 carrot, cut into matchsticks
1 cup canned garbanzo beans,
rinsed and drained
1 cup packed chopped kale
1 cup soy milk
1/4 cup tamari
1/4 cup nutritional yeast
Toasted pumpkin seeds
for garnish

1. 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.

2. 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.

3. 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.

4. 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.

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

PER SERVING: 450 CAL; 16G PROT; 8G TOTAL FAT (1G
SAT. FAT); 836 CARB; 0 CHOL; 997MG SOD; 12G FIBER
Recipe adapted from Cafe Max &
Rosie’s by Max and Rosie Beeby (Ten
Speed Press, 2000).
Hoppin’ John

Entry Filed under: Recipes