*By posting this recipe I am entering a recipe contest sponsored by USA Rice Federation and am eligible to win prizes associated with the contest. I was not compensated for my time. All opinions are my own.*
March is National Nutrition Month so what better time to think about nutrition and highlight an ingredient like rice then this month? With quinoa gaining so much popularity over the last couple of years people tend to forget all about rice. Rice, just like quinoa, is naturally gluten free. Rice comes in so many varieties: basmati, jasmine, white, brown, short grain, long grain, wild, red, black, or Arborio. This affordable grain can fit well into vegan or meat eater diets alike. Make it a balanced meal for meat eaters with organic protein like beef, chicken, or fish and a healthy helping of vegetables. Or make it a perfect vegan meal by adding beans to complete the amino acid protein profile and a healthy helping of vegetables. My 7 vegetable forbidden rice bowl recipe is the perfect way to use U.S. grown rice and already includes that healthy helping of vegetables topped with the most flavorful dressing you may ever make.
Why Think Rice?
Rice is the most widely consumed staple for a large portion of the world. Because of this fact, rice is the most important grain for human nutrition providing more than 1/5 of calories eaten worldwide. Rice can grown practically anywhere which is one reason it makes sense that so many cultures include some form of rice in their diets. Rice has been eaten for centuries and the tradition of including rice with all meals still continues in many countries. If you have never tried many different varieties of rice now may be a great opportunity to start. Nutritional studies suggest that red rice may offer additional nutritional benefits when compared to white rice so why not use this beautiful rice when creating your next dish? Red rice is a special variety that is red in color because it contains anthocyanin (a membrane pigment). I saw somewhere that red rice may contain 10x more antioxidants then brown (not sure if this is true but yeah! if it is).
Rice Nutritional Profile|
Manganese| 80% DRI
Selenium| 35% DRI
Phosphorus| 20% DRI
Magnesium| 20% DRI
Copper| 21% DRI
Vitamin B3| 19% DRI
Fiber| 3 grams
Protein| 4 grams
- 1 tablespoon + 1 teaspoon coconut oil (divided)
- 1 large red beet, sliced into strips
- 1 large onion, peeled, diced
- 1 red pepper, stem and seeds removed, cut into 1 inch chunks
- 2 large carrots, tops removed and peeled, cut into 1 inch chunks
- 3 celery stalks, ends removed, diced
- 1 cup snap peas, ends removed, cut into 1 inch chunks
- 2 large radishes, stems removed, sliced thin
- 3/4 cup U.S. Grown red rice
- 1 cup [vegetable stock|http://amzn.to/1DWoQUH
- 1 green onion, diced (optional garnish)
- Sweet and Spicy Dressing (see below)
- Preheat oven to 425 degrees.
- Coat the slice of beets with 1 teaspoon coconut oil and put on a lined sheet pan.
- Roast in the oven until tender, about 12-18 minutes.
- Start the rice by adding the stock and rice to a sauce pan.
- Once the stock is boiling cover the pan and reduce the heat to low.
- The rice will cook for about 30 minutes, adding more liquid if needed until absorbed and rice is soft.
- Meanwhile in a large saute pan over medium heat melt the remaining 1 tablespoon coconut oil.
- Add the onions and saute until slightly tender about 5 minutes.
- Add the carrots and pepper to the onions, cover and cook to steam the vegetables until slightly softened about 8-12 minutes.
- Next add the celery, snap peas, and radish, cover and cook to steam the vegetables until slightly softened about 8-12 minutes.
- At this point the carrots and peppers should be soft and cooked threw.
- Serve the vegetables over the rice and top off with sweet and spicy dressing and green onions to garnish.
*choose organic ingredients when possible.
- Add all of the ingredients into blender and blend on high speed until well combined.
- Store in an airtight container in the fridge for up to one week.