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August 07, 2018

Healthy Recipe: Black Rice & Veggies

Healthy Eating Recipes

Content sponsored by IBC - Native (195x33)

Limited - Black Rice and Veggies IBX LIVE Tom D'Intino/for PhillyVoice

If you’re looking for something new to cook that’s both flavorful and full of nutritional benefits, be sure to try this Black Rice & Veggies recipe from Independence LIVE’s weekly Healthy Cooking Class. The black rice (also known as “forbidden rice”) is packed with antioxidants that can protect your cells and support your immune system. Combine this superfood with a fresh variety of veggies in a tasty homemade sauce to create a healthy dinner you won’t soon forget.

Black Rice & Veggies

Prep Time: 10 minutes • Cook Time: 40 minutes • Servings: 4

Ingredients:
2 cups uncooked black rice
1 cup low sodium vegetable broth (or ¼ cup olive oil)
1 small onion, chopped
½ teaspoon minced garlic
Dash of salt & pepper
2 cups edamame
2 cups chopped carrot
2 large zucchini, chopped
1 cup cremini mushrooms, sliced
2 cups purple cabbage, chopped
2 cups spinach (or kale)
Sauce:
   • ¼ cup tahini
   • ¼ cup lemon juice
   • 1 tablespoon maple syrup
   • ¼ teaspoon ground ginger
   • 2 tablespoons water

Directions:

  1. Mix rice with 3 ¼ cups water in a large saucepan and bring to a boil. Cover, lower, and simmer for 20 minutes.
  2. In a large skillet, heat vegetable broth and sauté onion, garlic, salt and pepper for 2-3 minutes. Add edamame, carrots, zucchini, and mushrooms. Cook for about 10 minutes.
  3. Add cabbage to vegetables and cook for 1-2 minutes. Remove from heat.
  4. Whisk together sauce ingredients in a large bowl. Add rice and veggies and toss to coat.

Nutrition Facts Per Serving (1 cup): 290 Cal, 10g Fiber, 4g Fat, 50g Carbs, 16g Protein


Want to learn how to make more recipes like this one? Attend a healthy cooking class every Wednesday in Center City