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Vegetable Medley with Basmati Rice

Preparation Time: 10 minutes
Cooking Time: 35 minutes

Serves: 4

Ingredients

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.

Ingredient List


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

Instructions

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

Recipe adapted from Cafe Max & Rosie's by Max and Rosie Beeby (Ten Speed Press, 2000).
Nutritional Information
Per serving: Calories: 450, Protein: 16g, Total fat: 8g, Carbs: 83g, Cholesterol: 0mg, Sodium: 997mg, Fiber: 12g, Sugars: 0g

 

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