Balsamic Vegetables and Rice

Balsamic Vegetables and Rice

Simple, straightforward, and delicious! As with most of my recipes, feel free to play around with different types of veggies if you don’t have/like the ones I used (substitutions could include broccoli, sweet potatoes, bell peppers, mushrooms, eggplant, etc.). As for rice, use whole grain instead of white! According to research (videos below): “A meta-analysis of seven cohort studies following 350,000 people for up to 20 years found that higher consumption of white rice was associated with a significantly increased risk of type 2 diabetes…They estimated each serving per day of white rice was associated with an 11% increase in risk of diabetes.” Surprisingly, insulin spikes were exacerbated when the white rice was consumed with animal protein. Brown rice, on the other hand, has the opposite effect: it’s estimated that “replacing even just a third of a serving per day of white rice with the same amount of brown rice might lower diabetes risk 16%.”

If White Rice is Linked to Diabetes, What About China? https://youtu.be/4aFxzAZdv7Y

Is it Worth Switching from White Rice to Brown? https://youtu.be/nfxDhpEAgYQ

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Balsamic Vegetables and Rice #HilaryHerbivore

Serves 5-6

Ingredients:

  • Water or vegetable broth for sautéing vegetables
  • 1 chopped onion
  • 3 minced garlic cloves
  • 10 oz butternut squash (½ inch cubes)
  • 1 cup beans of choice (canned, cooked, or frozen- I used shelled frozen edamame)
  • 1 zucchini cut into rounds or strips
  • 1 cup baby carrots (I microwaved mine for a couple minutes first to help speed cooking)
  • 8 oz chopped spinach (I used frozen)
  • ¼ cup balsamic vinegar
  • 2-3 tbsp soy sauce/liquid aminos or to taste
  • 2 tbsp maple syrup
  • ½ tsp dried thyme (or 2 tbsp fresh)
  • ½ tsp dried basil (or 2 tbsp fresh)
  • ¼ tsp dried rosemary (or 1 tbsp fresh)
  • 2 to 3 cups cooked whole grain rice for serving (I used a wild/brown/black rice mix)

 

Directions:

  1. Sauté onion in a few tbsp. water or broth over medium heat for a few minutes until soft. Add garlic and cook for another minute or two, adding more water as necessary.
  2. Add in chopped vegetables and cook for 10 -15 minutes, stirring occasionally and adding water as needed until the vegetables are soft.
  3. In a separate bowl, whisk together the vinegar, soy sauce, syrup, and herbs for the sauce.
  4. Add the sauce to the vegetables and cook another couple of minutes to heat through.
  5. Serve over rice.

 

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One thought on “Balsamic Vegetables and Rice

  1. Pam December 31, 2016 / 2:57 pm

    Looks tasty!

    Like

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