pumpkin risotto - cook for your life

Vegetable Dirty Rice

1 Star2 Stars3 Stars4 Stars5 Stars (6 votes, average: 3.83 out of 5)
Loading...

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 10 ingredients
This vegetable dirty rice is a vegan version of dirty rice that tastes absolutely great. It’s easy and fast, and the leftovers, if there are any, make a great candidate to keep in the...

Ingredients

  • 2 cups brown rice
  • 4 cups vegetable stock
  • 1 onion, large dice
  • 2 bell peppers, large dice
  • 3 cloves garlic, minced
  • 4 tablespoons olive oil
  • 2 summer squash or zucchini, cut into coins
  • 2 teaspoons paprika
  • ½ teaspoon cayenne pepper
  • 3 tablespoons chopped parsley

Nutrition Facts

Calories

265 cals

Fat

9 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

6 g

Carbohydrates

43 g

Sugar

4 g

Fiber

4 g

Protein

5 g

Sodium

28 mg

Directions

  1. In a heavy-bottomed saucepan, combine rice and vegetable stock.  Bring to boil, reduce to simmer and cover until cooked, about 18 minutes.
  2. While rice is simmering, heat olive oil over a medium high flame.  Sauté onions, peppers, and garlic.  Lower the heat to medium, and sweat the vegetables until onions are translucent.
  3. Add squash and season with salt, paprika, and cayenne.  Sauté for two minutes and reduce heat to low, cooking until vegetables are tender.
  4. When rice is fully cooked, fold into the vegetables.  Stir in parsley, and serve.

Chef Tips

If the rice is ready before the vegetables are cooked, turn off the heat and leave it covered on the back of the stove to steam. Fluff with a fork before adding to the vegetables.
Traditional dirty rice is made with chicken offal including gizzards and liver. If you are making this rice as an accompaniment to whole chicken, and there are giblets inside, put the neck inside the bird and dice up the heart, liver and gizzards to sauté with the vegetables in step 2.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



Leave a Review