Roasted Vegetables and Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
60%
Roasted Vegetables and Rice
20 min.
6
451kcal

Suggestions


Looking for a vibrant and nutritious side dish that’s as easy to make as it is delicious? Our Roasted Vegetables and Rice recipe is the perfect addition to any meal, providing a delightful medley of flavors and textures that everyone will love. Packed with colorful vegetables like sweet red bell pepper, yellow squash, and zucchini, this dish is not only visually appealing but also brimming with essential nutrients.

The combination of roasted salted almonds adds a satisfying crunch, while the seasoned salt and freshly ground pepper enhance the natural flavors of the vegetables. With a health score of 60, this vegetarian, vegan, gluten-free, and dairy-free recipe is a guilt-free indulgence that fits perfectly into any healthy lifestyle.

Ready in just 20 minutes, this dish is ideal for busy weeknights or as a flavorful side for gatherings. The aromatic blend of roasted vegetables tossed with a hearty brown and wild rice mix creates a delightful contrast that will leave your taste buds wanting more. Plus, it’s an excellent make-ahead option, allowing you to prepare in advance and enjoy the convenience of a quick reheat. Elevate your dining experience with this wholesome and delicious Roasted Vegetables and Rice!

Ingredients

  • 0.5 cup roasted almonds salted chopped
  • 17 oz brown and rice mix wild ready-to-serve
  • 2 tablespoons olive oil 
  • 0.5 teaspoon pepper freshly ground
  • 1 large bell pepper diced red
  • 1 teaspoon lawry's seasoned salt 
  • 1 large onion diced sweet
  • 1 pound baby squash diced yellow
  • 1 pound zucchini diced

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 45
  2. Toss together first 7 ingredients until vegetables are well coated.
  3. Place vegetables in a single layer in a jelly-roll pan.
  4. Bake at 450 for 20 minutes. Stir vegetables, and bake 20 more minutes or until slightly crisp and golden.
  5. Prepare rice according to package directions. Stir together rice, almonds, and hot vegetables.
  6. Note: For testing purposes only, we used Uncle Ben's Ready Whole Grain Medley Brown and Wild Rice.
  7. To make ahead: Prepare vegetables as directed through Step
  8. Let cool completely.
  9. Transfer to airtight containers or heavy-duty zip-top plastic freezer bags, and freeze up to one month. Thaw in refrigerator 8 to 24 hours. Reheat in a large skillet over medium-high heat, stirring often, 5 to 6 minutes or until thoroughly heated and any extra liquid is reduced. Proceed with recipe as directed, or use vegetables as desired.

Nutrition Facts

Calories451kcal
Protein9.62%
Fat25.85%
Carbs64.53%

Properties

Glycemic Index
29.96
Glycemic Load
35.6
Inflammation Score
-9
Nutrition Score
25.986521684605%

Flavonoids

Cyanidin
0.29mg
Catechin
0.15mg
Epigallocatechin
0.31mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.03mg
Naringenin
0.05mg
Luteolin
0.18mg
Isorhamnetin
0.31mg
Kaempferol
0.68mg
Myricetin
0.63mg
Quercetin
8.61mg

Nutrients percent of daily need

Calories:451.15kcal
22.56%
Fat:13.28g
20.42%
Saturated Fat:1.64g
10.27%
Carbohydrates:74.56g
24.85%
Net Carbohydrates:67.64g
24.6%
Sugar:7.99g
8.88%
Cholesterol:0mg
0%
Sodium:404.11mg
17.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.11g
22.22%
Manganese:3.64mg
181.99%
Vitamin C:64.02mg
77.6%
Magnesium:182.04mg
45.51%
Vitamin B6:0.86mg
43.25%
Phosphorus:349.09mg
34.91%
Vitamin B1:0.46mg
30.94%
Vitamin E:4.35mg
28.99%
Fiber:6.92g
27.68%
Vitamin B3:4.94mg
24.72%
Potassium:823.66mg
23.53%
Vitamin A:1159.78IU
23.2%
Copper:0.46mg
23.1%
Vitamin B2:0.38mg
22.55%
Folate:86.67µg
21.67%
Zinc:2.6mg
17.32%
Vitamin B5:1.67mg
16.7%
Iron:2.74mg
15.22%
Vitamin K:10.11µg
9.62%
Calcium:95.97mg
9.6%
Selenium:1.1µg
1.58%
Source:My Recipes