Are you ready to embark on a culinary adventure that celebrates the vibrant flavors of fresh vegetables? Introducing the "Bowl Full of Veggies"—a delightful dish that not only tantalizes your taste buds but also nourishes your body! With a perfect blend of wholesome brown rice, colorful mixed vegetables, and a creamy tahini dressing, this recipe is a feast for both the eyes and the palate. Whether you're a seasoned chef or a kitchen novice, you'll find that this quick and easy recipe can be whipped up in just 25 minutes. Dive into the world of healthy eating and discover how to create this mouthwatering bowl that promises to impress your family and friends!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Global
Serves: 2 servings
Ingredients
- 1 cup brown rice, cooked
- 1 cup mixed vegetables (zucchini, bell peppers, carrots)
- 1/2 avocado, sliced
- 2 tbsp tahini
- 1 tbsp lemon juice
- Salt and pepper to taste
- Fresh herbs for garnish
Instructions
- Begin by cooking brown rice according to package instructions. Typically, rinse 1 cup of brown rice and combine with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for approximately 45 minutes until rice is tender and water is absorbed.
- While rice is cooking, wash and prepare mixed vegetables. Dice zucchini, bell peppers, and carrots into uniform bite-sized pieces to ensure even cooking.
- Heat a large skillet or wok over medium-high heat. Add a small amount of olive oil or cooking spray to prevent sticking.
- Sauté the mixed vegetables for 5-7 minutes, stirring frequently. Vegetables should be tender-crisp and retain their vibrant colors. Season with a pinch of salt and pepper during cooking.
- In a small bowl, whisk together tahini, lemon juice, and a splash of water to create a smooth, creamy dressing. Add additional salt and pepper to taste.
- Once rice is cooked, fluff with a fork and divide between two serving bowls.
- Top rice with sautéed vegetables and arrange sliced avocado on the side.
- Drizzle tahini dressing over the bowl and garnish with fresh herbs like parsley, cilantro, or basil.
- Serve immediately while vegetables are warm and avocado is fresh.
Tips
- Perfect Rice: For the best texture, rinse your brown rice thoroughly before cooking to remove excess starch. This will help keep the grains separate and fluffy.
- Vegetable Variety: Feel free to mix and match your favorite vegetables! Broccoli, snap peas, or even sweet corn can add unique flavors and textures to your bowl.
- Sautéing Technique: To achieve that perfect tender-crisp texture, avoid overcrowding the pan when sautéing your vegetables. Cook them in batches if necessary to ensure even cooking.
- Creamy Dressing: If you prefer a thinner tahini dressing, simply add more water until you reach your desired consistency. A touch of garlic powder or a pinch of cayenne can also elevate the flavor!
- Fresh Herbs: Experiment with different herbs for garnish. Fresh dill or mint can add a refreshing twist to your bowl full of veggies.
- Meal Prep: This recipe is perfect for meal prep! Cook a larger batch of brown rice and vegetables, and store them in the fridge for quick lunches or dinners throughout the week.
- Serving Suggestions: For an added protein boost, consider topping your bowl with grilled chicken, chickpeas, or tofu.Enjoy crafting your "Bowl Full of Veggies" and savor every delicious bite!
Nutrition Facts
Calories: 304kcal
Carbohydrates: 35g
Protein: g
Fat: g
Saturated Fat: g
Cholesterol: 0mg
