Italian Summer Veggie Rice Bowl

12 55 292
Ingredients Minutes Calories
Prep Cook Servings
30 min 25 min 4
Italian Summer Veggie Rice Bowl
Health Rating

Ingredients


1 1/3 cup Brown rice, medium-grain, cooked (cooled to room temperature)
1 cup Frozen edamame (soybeans) (thawed)
1 cup Grape tomatoes (halved)
1/2 cup Basil, fresh (torn)
1 tsp Kosher salt
1/4 tsp Black pepper
3 tbsp Lemon juice
2 tsp Lemon peel (zest)
3 tbsp Olive oil (divided)
2 cup slices Zucchini (halved)
15 gm Parmesan cheese, shredded
1/4 cup Pine nuts, dried (toasted)

Instructions


  1. Cook rice as per package instructions and set aside to cool to room temperature.
  2. Once the rice has cooled, transfer to a large mixing/serving bowl and add the thawed edamame, halved grape tomatoes, fresh basil, salt, pepper, lemon juice, and lemon zest. Toss to combine. 
  3. Heat a medium skillet over medium-high heat. Add 1 tablespoon olive oil to the pan and swirl to coat. Add zucchini and sauté for 4 minutes, stirring occasionally. 
  4. Add the zucchini and the remaining 2 tablespoons of oil to the rice mixture and toss to combine.
  5. Top with pine nuts and shredded Parmesan cheese.

Notes:

for Vegan, omit the parmesan cheese or swap for a dairy-free option. 


Nutrition Facts

Per Portion

Calories 292
Calories from fat 162
Calories from saturated fat 26.1
Total Fat 18.0 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 9.7 g
Cholesterol 2.6 mg
Sodium 669 mg
Potassium 540 mg
Total Carbohydrate 24.4 g
Dietary Fiber 4.9 g
Sugars 4.0 g
Protein 8.1 g

Dietary servings

Per Portion


Grain 0.6
Meat Alternative 0.6
Vegetables 2.0

Energy sources


Pygal33%456.0475755241808151.2183970497422456%323.47049507371383262.1154048843407611%350.0397551895091112.523056367882733%56%11%CarbohydratesFatProtein