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(6 votes, average: 3.83 out of 5)
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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 freezer to either add quick bulk to a meal or eat as a small plate on a low-energy day.
Preparation
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.
Peter Schoemer, Drexel University Food Lab
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
Nutritional Information
Calories
531 cals
Fat
17 g
Saturated Fat
3 g
Polyunsaturated Fat
3 g
Monounsaturated Fat
11 g
Carbohydrates
86 g
Sugar
8 g
Fiber
7 g
Protein
10 g
Sodium
56 mg
*per serving
Ann's Tips and Tricks
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.
