Versatile to suit your family’s budget and palate, this dish is friendly for most diets. Omit the peas for lectin free.
VEGANS: simply omit the cheese or swap in vegan cheese instead for an extra calcium boost.
HERBIVORES: There is a bacon version of this recipe called “Colorful Rice” with a little more pizzazz and savory flavor.
$ – Savvy: This A grade meal is packed with nutrients, quick n’ easy to make, and fastest with a pressure cooker.
Vegetarian Colorful Rice
Servings: 6 people
Calories: 453kcal
Cost: $1.72
All the flavor without the hassle – a yummy meatless main.
Print Recipe
Equipment
- rice cooker (or pot of water), skillet, baking sheet, steamer (or microwavable bowl), Corning ware or large bowl, spoon, tongues, knife, oven, stove, aluminum foil and paper towels
Ingredients
- 3 cups Organic Brown Rice or white Basmati
- 1 lbs Asparagus Spears 15 spears
- 1.5 cups Organic Frozen Peas
- 8 oz Organic Mushrooms Sliced or chopped
- 1 each Onion chopped
- 4 oz Goat Cheese
- 16 oz Low Sodium Vegetable Broth Organic
- ½ tsp Thyme ground
- ½ tsp Smoked Paprika
- ½ tsp Garlic Powder
- 1 tsp Black Pepper cracked or ground
Instructions
- Cook the brown rice per package instructions, in the low sodium chicken broth (vs water). While it’s cooking, do the following:
- Slice washed asparagus spears into ¼ – ½ inch pieces, saute in skillet over medium-high heat in 1 Tbsp avocado oil with spices.
- After 2-3 minutes, add washed sliced mushrooms and diced onion, stir occasionally. Cook to desired consistency then set aside. While this is cooking – set up your peas to cook.
- In a pot with a steamer insert – add about 1 inch of water – cook peas (about 5 minutes), drain and set aside.
- In a large bowl or Corning ware, combine all of your ingredients, begin mixing. Stir in the goat cheese chunks until blended. Done!
Notes
WHOLE RECIPE:
Total Calories – 2,718 . Total Cost – $10.30 . Grade – A . *Monthly Cost – $447
Programming Notes:
- Sub-in Vegan Cheese for the Goat Cheese to make this a Vegan meal!
- If you are on a sodium restricted diet or have a history of heart disease, or are interested in eating closer to the Mediterranean style – this Vegetarian version of Colorful Rice is better than its bacon counterpart.
Nutrition
Nutrition Facts
Vegetarian Colorful Rice
Amount Per Serving
Calories 453
Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 3g19%
Cholesterol 9mg3%
Sodium 126mg5%
Potassium 616mg18%
Carbohydrates 68g23%
Fiber 7g29%
Sugar 5g6%
Protein 17g34%
Vitamin A 1287IU26%
Vitamin C 20mg24%
Calcium 85mg9%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
To further reduce the meal cost:
- Use HALF the mushrooms (4 oz)
- 455 Calories per plate
- $1.50 per plate
- $394 per month*
- Omit the mushrooms
- 450 Calories per plate
- $1.28 per plate
- $342 per month*
- Omit the Mushrooms + Broth
- 446 Calories per plate
- $1.12 per plate
- $298 per month*
- (use water to cook rice)
Here’s a table with external links for each recipe ingredient (plus a few alternate ingredient ideas). As previously mentioned, prices vary per region, season, city, store and personal preference for brand or specific type of food item.
| Organic Brown Rice | Organic Frozen Peas | Onion |
| White Basmati Rice or TJ’s | Mushrooms | Shallots |
| Asparagus | Low Sodium Chicken Broth | Garlic Powder (organic) |
| Extra Virgin Olive Oil (organic) | Goat Cheese (Costco) | Thyme |
| Nutritional Yeast | Black Peppercorn | Smoked Paprika (TJ’s) |
| Chopped Garlic | 21 Seasoning Salute (TJ’s) or THIS (organic) | Rosemary |
TJ’s = Trader Joe’s
