Summer Vegetables with Rice
Prep Time: 30 mins
Cook Time: 35 mins
Rating:
fatsecret members overall average rating
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Summer Vegetables with Rice
A simple medley of summer vegetables in a satisfying vegetarian casserole.
Ingredients
Directions
- Place the rice in a saucepan and rinse in cold water. Set it aside to soak for 30 minutes.
- While rice is soaking, slice onions into thin strips. Cut squash and zucchini in half and slice into 1/4" half circles.
- Sauté the onions in vegetable oil spread until tender. Add the minced garlic and sauté until the garlic starts to brown.
- Add the squash and zucchini and continue to sauté until it is crisp-tender. Add the tomatoes and heat through. Season to taste with salt and pepper. Keep the vegetable mixture warm until ready to serve.
- After the rice has soaked for 30 minutes, drain the water and add 1 1/2 cups of cold water. Bring the rice to a boil, cover, reduce heat to its lowest setting and simmer for 20 minutes. After 20 minutes, turn off the heat and let the rice sit covered for an additional 10 minutes.
- Scoop the rice into a serving dish. Top with the vegetable mixture. Sprinkle shredded mozzarella on top.
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Nutrition summary:
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There are 350 calories in 1 serving of Summer Vegetables with Rice. |
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Calorie break-down: 41% fat, 43% carbs, 16% protein. |
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Nutrition Facts
Amount Per Serving
Calories
350
% Daily Values*
Total Fat
15.86g
20%
Saturated Fat
4.13g
21%
Trans Fat
0g
Polyunsaturated Fat
0.192g
Monounsaturated Fat
0.107g
Cholesterol
20mg
7%
Sodium
878mg
38%
Total Carbohydrate
37.38g
14%
Dietary Fiber
2.7g
10%
Sugars
4.57g
Protein
14.24g
Vitamin D
-
Calcium
40mg
3%
Iron
2.31mg
13%
Potassium
513mg
11%
Vitamin A
13mcg
1%
Vitamin C
23.6mg
26%
18%
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of RDI*
(350 calories)
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Calorie Breakdown:
Carbohydrate (43%)
Fat (41%)
Protein (16%)
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* Based on a RDI of 2000 calories
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