Healthy Rice Bowl
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Healthy, because
Even smarter
Asparagus, broccoli and peppers are some of the most nutritious vegetables, and pack this dish with antixoidants and minerals such as fiber and tons of vitamins.
Substitute whole gran rice for white in this dish to make it even healthier.
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅔ cups Rice
- salt
- 11 ozs green Asparagus
- 1 cup Snap pea
- ⅔ cup frozen peas
- 1.333 cups frozen Broccoli
- 1.333 cups frozen Broad bean
- 1 yellow pepper
- 3 pickled Artichoke hearts
- 1 Tbsp butter
- 2 Tbsps chopped parsley
- 1 tsp Chili flakes
- 1 clove garlic cloves
- ⅞ cup vegetable stock
- peppers
Preparation steps
1.
Cook the rice in plenty of salted water according to the package instructions. Wash the asparagus, cut off the ends and cut the spears into pieces. Cook in boiling, salted water for 6-8 minutes, until al dente. Wash the mangetout and thaw the peas, broccoli and beans. Blanch in salted water for 2-3 minutes, then drain and refresh in ice-cold water. Wash and core the pepper and cut into strips. Drain the artichoke hearts and cut into wedges. Heat the butter in a frying pan and gently sweat the vegetables. Mix in the parsley and chilli flakes. Peel the garlic and press into the pan. Heat the vegetable stock, mix with the vegetables and rice and season to taste with salt and pepper. Serve in bowls.
