Summer Veggie Rice Bowl

Gluten Free
Health score
26%
Summer Veggie Rice Bowl
75 min.
4
302kcal

Suggestions


Welcome to the vibrant world of the Summer Veggie Rice Bowl, a delightful dish that perfectly captures the essence of warm, sunny days! This gluten-free recipe is not only a feast for the eyes but also a nourishing option for those looking to enjoy a healthy meal without compromising on flavor. With a preparation time of just 75 minutes, you can whip up this colorful bowl for a family gathering or a casual get-together with friends.

Imagine the fresh aroma of torn basil mingling with the zesty notes of lemon juice and the satisfying crunch of toasted pine nuts. Each bite is a celebration of summer's bounty, featuring tender zucchini, juicy grape tomatoes, and protein-packed edamame, all tossed together with wholesome brown rice. This dish is versatile enough to serve as an antipasti, starter, or even a light snack, making it a perfect addition to any meal.

Not only is this rice bowl bursting with flavor, but it also boasts a balanced caloric breakdown, ensuring you get a healthy dose of protein, fats, and carbohydrates. Whether you're a seasoned chef or a cooking novice, this recipe is easy to follow and sure to impress. So, gather your ingredients and get ready to enjoy a refreshing and satisfying dish that embodies the spirit of summer!

Ingredients

  • 0.5 cup torn basil fresh
  • 0.3 teaspoon pepper black freshly ground
  • 1.3 cups brown rice cooled cooked room temperature
  • cup edamame green frozen shelled thawed ( soybeans)
  • cup grape tomatoes halved
  • teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • teaspoons lemon rind grated
  • tablespoons olive oil divided
  • 0.5 ounce parmesan cheese fresh shaved
  • 0.3 cup pinenuts toasted
  • cups zucchini chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Combine the first 9 ingredients in a large bowl, and toss until well blended.
  2. Heat a medium skillet over medium-high heat.
  3. Add 1 tablespoon olive oil to pan; swirl to coat.
  4. Add zucchini; saut 4 minutes, stirring occasionally.
  5. Add zucchini and remaining 2 tablespoons oil to rice mixture; toss. Top with shaved Parmesan cheese.

Nutrition Facts

Calories302kcal
Protein11.11%
Fat55.61%
Carbs33.28%

Properties

Glycemic Index
58.55
Glycemic Load
8.01
Inflammation Score
-7
Nutrition Score
14.36695622588%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.41mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.03mg
Myricetin
0.05mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:302.49kcal
15.12%
Fat:19.29g
29.67%
Saturated Fat:2.62g
16.38%
Carbohydrates:25.97g
8.66%
Net Carbohydrates:21.71g
7.89%
Sugar:4.19g
4.66%
Cholesterol:2.41mg
0.8%
Sodium:646.31mg
28.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.67g
17.34%
Manganese:1.66mg
83.09%
Vitamin K:29.19µg
27.8%
Vitamin C:22.45mg
27.22%
Vitamin E:2.63mg
17.51%
Magnesium:69.57mg
17.39%
Fiber:4.27g
17.07%
Phosphorus:158.56mg
15.86%
Potassium:546.01mg
15.6%
Iron:2.36mg
13.1%
Vitamin B6:0.25mg
12.54%
Vitamin A:624.52IU
12.49%
Copper:0.24mg
11.82%
Calcium:102.3mg
10.23%
Vitamin B1:0.14mg
9.64%
Zinc:1.34mg
8.95%
Vitamin B3:1.79mg
8.94%
Folate:30.63µg
7.66%
Vitamin B2:0.11mg
6.42%
Vitamin B5:0.48mg
4.83%
Selenium:1.02µg
1.45%
Source:My Recipes