Characteristics
This meal provides a delicious array of flavors and nutrients through the mixture of vegetables, grain and mushrooms that it is based on. It is rich in healthy carbohydrates, fats and proteins. It is naturally low in sodium, cholesterol free and high in fiber, as well as micronutrients. It is a pleasantly and naturally sweet tasting meal that the whole family can enjoy.
TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs
- Vegan
- Wheat-free
- Gluten-free
- Soy-free
- Corn-free
- Peanut-free
- Nut-free
- Refined Sugar-free
Goodies Needed*
INGREDIENTS:
- Organic Brown Rice
- Sweet Onion (organic)
- Zucchini (organic)
- Red, Orange or Yellow Bell Peppers (organic)
- Tomatoes (organic)
- Avocado (organic)
- Shiitake Mushrooms (organic)
- Organic, Raw Sunflower Seeds
- Organic Cumin
TOOLS:
- Pot, medium or large
- +/ 12 inch stainless steel pan/skillet
- Stove
- Cutting Board
Preparation Steps
- Cook a desired amount of the brown rice. (It is most efficient to cook a larger batch and save leftovers for other meals.) To cook brown rice, use 1 part rice to 2 parts water. Bring the water to a boil first, then add in the rice, stir, cover with a lid and reduce heat to simmer. Set timer for 45 minutes. (Do not uncover or stir anything until timer goes off, at which time the rice is done and can be fluffed with a fork.)
- While the rice is cooking, prepare your vegetables:
- Peel some of the sweet onion, dice and set aside in a bowl.
- Clean the mushrooms, slice and dice and add to the onions.
- Wash the zucchini, peppers, and tomatoes, slice and dice them and set aside in another bowl.
- Rinse the avocado and cut into cubes, and set aside (Watch this video to learn how to work with avocados.
- Once your rice is in its last 10-15 minutes of cooking, heat a thin layer of water on a stainless steel skillet on low-medium heat.
- Once the water starts to steam, transfer the onions and mushrooms to it and sauté with the lid on. Make a note of the time.
- After about 5 minutes has passed, add in the zucchini, peppers and tomatoes. Cover back with lid and continue cooking for another 5 minutes or until everything has gently softened.
- Once the timer goes off, add in your herbs and spices, stir everything together and remove from heat. Vegetables should be gently softened, not over-cooked.
- Once the rice is cooked, add in an appropriate amount of rice to the skillet with the vegetables and mix thoroughly.
- Serve desired portions of the mixture on meal plate(s) and top the dish with the avocado and sunflower seeds. Enjoy!
Meal Nutritional Benefits
Brown Rice
- provides healthy carbohydrates, fiber, protein, and is naturally low in fat
- provides phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially most B vitamins, including choline and folate
- provides minerals, especially phosphorus, potassium, magnesium, calcium, manganese, zinc, iron, and selenium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Tomatoes
- provide some carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support healthy eye health, immune health, and digestive health
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Bell Peppers
- provide some carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Shiitake Mushrooms
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide antioxidant, anti-inflammatory, and anti-microbial benefits
- provide vitamins, especially B vitamins
- provide minerals, especially copper, selenium, manganese, and zinc
- support optimal health, weight, healing, and prevention
- support immune function and protect against infections
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- for more info, see the Shiitake Mushrooms overview on World’s Healthiest Foods
Onions
- provide anti-inflammatory, antibacterial, and antiviral properties
- provide lots of phytonutrients and antioxidants
- provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
- provide minerals, especially copper, manganese, and phosphorus
- support optimal health, weight, healing, and prevention
- support immune health and iron metabolism
- protect against cancer, cardiovascular disease, and diabetes
- support healthy blood pressure, blood sugar, and cholesterol levels
Zucchini (Summer Squash)
- provides some carbohydrates, fiber, protein, and are virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, and zinc
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Avocados
- provide healthy fats, protein, carbohydrates, and fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
- provide minerals, especially in potassium, phosphorus, magnesium, calcium, zinc, iron, and selenium
- support optimal health, weight, healing, and prevention
- support proper eye health, skin health, and immune health
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Sunflower Seeds
- provide healthy fats, protein, some carbohydrates, and fiber
- provide an excellent source of omega-6 fatty acids
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, E, and most B vitamins
- provide minerals, especially phosphorus, potassium, magnesium, calcium, iron, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Cumin
- not a significant source of calories or macronutrients
- provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
- provides vitamins, including vitamin A, C, and some B vitamins
- provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
(*) Include affiliate links to Amazon. As an Amazon Associate, I earn a small percentage from qualifying purchases and it does not cost you anything extra.