Brown Rice With Garden Vegetables And Beans
|Olive oil||2 Teaspoon|
|Chopped onion||1 Cup (16 tbs)|
|Garlic||3 Clove (15 gm), minced|
|Water||2⁄3 Cup (10.67 tbs)|
|Canned vegetable broth/Chicken broth||2⁄3 Cup (10.67 tbs), undiluted|
|Instant brown rice||1 Cup (16 tbs), uncooked|
|Sliced carrot||1 Cup (16 tbs)|
|Chopped tomato||3⁄4 Cup (12 tbs)|
|Dried thyme||1 Teaspoon|
|Dried oregano||1⁄2 Teaspoon|
|Fresh asparagus||1⁄2 Pound|
|Sliced zucchini||1 Cup (16 tbs)|
|Canned no salt garbanzo beans||15 Ounce, drained (1 Can)|
|Grated asiago cheese/Parmesan cheese||1⁄4 Cup (4 tbs)|
Heat oil in a large saucepan over medium-high heat until hot.
Add onion and garlic; saute until onion is tender.
Add water and broth to onion mixture, and bring to a boil.
Stir in rice and next 6 ingredients.
Cover, reduce heat, and simmer 10 minutes or until rice is tender and liquid is absorbed.
Let stand, covered, 5 minutes.
Snap off tough ends of asparagus.
Remove scales from stalks with a knife or vegetable peeler, if desired.
Cut spears into 1-inch pieces.
Arrange asparagus and zucchini in a vegetable steamer over boiling water.
Cover and steam 8 minutes or until vegetables are crisp-tender.
Drain; add to rice mixture.
Add beans and cheese; toss gently.
Serving size: Complete recipe
Calories 2664 Calories from Fat 440
% Daily Value*
Total Fat 51 g79.2%
Saturated Fat 11.4 g57.2%
Trans Fat 0 g
Cholesterol 29.5 mg9.8%
Sodium 1042.8 mg43.4%
Total Carbohydrates 454 g151.3%
Dietary Fiber 97.6 g390.3%
Sugars 68.4 g
Protein 114 g228.3%
Vitamin A 490.3% Vitamin C 159%
Calcium 102.9% Iron 243.4%
*Based on a 2000 Calorie diet