Vegetable and Rice Bowl

This Vegetable and Rice Bowl is a vibrant and nutritious lunch option that combines a medley of fresh vegetables with fluffy brown rice, topped with a zesty dressing. It's perfect for a quick, healthy meal that is as delicious as it is satisfying.

Ingredients

• Brown rice - 1 cup
• Water - 2 cups
• Olive oil - 2 tablespoons
• Red bell pepper - 1, diced
• Zucchini - 1, diced
• Carrot - 1, grated
• Spinach - 2 cups, chopped
• Garlic - 2 cloves, minced
• Soy sauce - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Sesame seeds - 1 tablespoon (optional)

Steps

1. Rinse the brown rice under cold water until the water runs clear.
2. In a medium saucepan, combine the rinsed brown rice and water, bring to a boil.
3. Reduce the heat to low, cover, and simmer for about 25 minutes or until the rice is tender and the water is absorbed.
4. While the rice is cooking, heat olive oil in a large skillet over medium heat.
5. Add minced garlic and sauté for about 1 minute until fragrant.
6. Add the diced red bell pepper, zucchini, and grated carrot to the skillet. Cook for 5-7 minutes until the vegetables are tender.
7. Stir in the chopped spinach and cook until wilted, about 2 minutes.
8. In a small bowl, whisk together soy sauce, lemon juice, salt, and black pepper.
9. Once the vegetables are cooked, pour the sauce over the vegetable mixture and stir to combine.
10. Fluff the cooked brown rice with a fork and divide it between two bowls.
11. Top the rice with the sautéed vegetables, sprinkle with sesame seeds if desired, and serve warm.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals from fresh vegetables.
• High in dietary fiber, promoting digestive health.

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