Recipe: For healthy family meals, build brown rice bowls with summer produce
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Serves 6
Brown rice bowls are wholesome summer months meals for the complete family — even improved that they make use of back garden and farmers’ market veggies. The contemporary cilantro and lime vinaigrette below dresses the brown rice, zucchini, corn, cherry tomatoes, and avocado. Black beans increase protein to this meatless meal (or increase grilled hen or salmon to this lineup). Invite picky eaters in the household to be part of in the prep and assembly. You could be stunned by their unexpected fascination in the completed bowls.
RICE AND BEANS
| 1½ | cups brown rice |
| 2¾ | cups water |
| Salt and black pepper, to style | |
| 1 | can (15 ounces) black beans, drained |
| ½ | bunch scallions, white and light environmentally friendly components thinly sliced |
1. In a flameproof casserole about large warmth, combine the brown rice, drinking water, and a generous pinch of salt. Carry to a boil, reduced the warmth, and cover the pan. Simmer for 35 to 40 minutes, or until eventually the rice is tender and has absorbed the liquid in the pan. If the grains have not absorbed the liquid, keep cooking for 5 minutes. Take out the pan from the warmth and allow it relaxation for 5 minutes. Fluff with a fork.
2. Fold the black beans and scallions gently into the rice.
DRESSING
| Grated rind and juice of 4 limes | |
| 1 | clove garlic, grated |
| Pinch of crushed red pepper | |
| Salt and black pepper, to flavor | |
| ¾ | cup olive oil |
| ½ | cup freshly chopped cilantro |
1. In a bowl, stir alongside one another the lime rind and juice, garlic, crimson pepper, and a pinch each individual of salt and black pepper. Slowly, whisk in the 3/4 cup olive oil.
2. Stir in the cilantro. Fold half the dressing into the rice and beans.
Vegetables
| 1 | tablespoon olive oil |
| 1 | teaspoon floor cumin |
| 2 | medium zucchini, minimize into 1/2-inch dice |
| 3 | ears refreshing corn, kernels eradicated |
| ½ | pint cherry tomatoes, halved |
| 1 | jalapeno or other little chile pepper, cored and thinly sliced |
| 1 | ripe avocado, halved, pitted, peeled, and thinly sliced |
1. In a huge skillet in excess of medium-high heat, heat the olive oil. Insert the cumin and cook, stirring, for 1 minute. Increase the zucchini and cook, stirring, for 5 minutes, or until eventually it is beginning to soften. Stir in the corn, and cook, stirring, for 2 minutes extra, or until finally the corn is heated through.
2. Divide the rice and beans between 6 shallow bowls. Major every bowl with corn and zucchini, tomatoes, jalapeno or other chile, and avocado. Sprinkle with the remaining vinaigrette.
Karoline Boehm Goodnick
Serves 6
Brown rice bowls are healthful summertime meals for the entire family — even much better that they make use of back garden and farmers’ market veggies. The fresh cilantro and lime vinaigrette in this article dresses the brown rice, zucchini, corn, cherry tomatoes, and avocado. Black beans include protein to this meatless meal (or insert grilled rooster or salmon to this lineup). Invite picky eaters in the family to be a part of in the prep and assembly. You may be astonished by their sudden curiosity in the completed bowls.
RICE AND BEANS
| 1½ | cups brown rice |
| 2¾ | cups water |
| Salt and black pepper, to style | |
| 1 | can (15 ounces) black beans, drained |
| ½ | bunch scallions, white and light eco-friendly sections thinly sliced |
1. In a flameproof casserole in excess of significant heat, combine the brown rice, water, and a generous pinch of salt. Bring to a boil, reduced the warmth, and deal with the pan. Simmer for 35 to 40 minutes, or right up until the rice is tender and has absorbed the liquid in the pan. If the grains have not absorbed the liquid, hold cooking for 5 minutes. Take out the pan from the heat and let it relaxation for 5 minutes. Fluff with a fork.
2. Fold the black beans and scallions carefully into the rice.
DRESSING
| Grated rind and juice of 4 limes | |
| 1 | clove garlic, grated |
| Pinch of crushed crimson pepper | |
| Salt and black pepper, to style | |
| ¾ | cup olive oil |
| ½ | cup freshly chopped cilantro |
1. In a bowl, stir collectively the lime rind and juice, garlic, crimson pepper, and a pinch each and every of salt and black pepper. Slowly but surely, whisk in the 3/4 cup olive oil.
2. Stir in the cilantro. Fold 50 % the dressing into the rice and beans.
Veggies
| 1 | tablespoon olive oil |
| 1 | teaspoon ground cumin |
| 2 | medium zucchini, cut into 1/2-inch dice |
| 3 | ears fresh corn, kernels removed |
| ½ | pint cherry tomatoes, halved |
| 1 | jalapeno or other smaller chile pepper, cored and thinly sliced |
| 1 | ripe avocado, halved, pitted, peeled, and thinly sliced |
1. In a substantial skillet in excess of medium-high heat, heat the olive oil. Incorporate the cumin and cook dinner, stirring, for 1 moment. Insert the zucchini and cook dinner, stirring, for 5 minutes, or right up until it is beginning to soften. Stir in the corn, and cook dinner, stirring, for 2 minutes a lot more, or until the corn is heated as a result of.
2. Divide the rice and beans amongst 6 shallow bowls. Top rated each bowl with corn and zucchini, tomatoes, jalapeno or other chile, and avocado. Sprinkle with the remaining vinaigrette.
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