Hearty Harvest Bowl
Receta en EspañolServings:Makes 6Serving Size:1 cupRecipe Cost:$7.71Cost per Serving:$1.29
Ingredients:
- 2 cups brown rice, cooked
- 1 small head broccoli, cut into bite-size pieces
- 3 medium carrots, peeled and thinly sliced
- 1 medium sweet potato, peeled and diced
- 1 medium onion, diced
- 2 cans (15.5 ounces) chickpeas rinsed, drained, and patted dry
- 2 tablespoons olive oil
- 1/8 teaspoon salt
- 1/8 teaspoon ground black pepper
- 1/2 cup parmesan cheese, optional
- * 3 tablespoons olive oil
- * 1/8 teaspoon salt
- * 1/8 teaspoon ground black pepper
- * 2 tablespoons lemon juice
- * 3/4 teaspoon dried oregano
- * 1/4 teaspoon garlic powder
Directions:
- Wash hands with warm water and soap, scrubbing for at least 20 seconds.
- Wash fresh produce under cool running water, using a vegetable brush to scrub veggies with a firm surface. Dry and cut to prepare for this recipe.
- Preheat oven to 425 degrees F. Line two large baking sheets with aluminum foil or parchment paper. Set aside.
- Cook rice according to package directions.
- While rice is cooking, place broccoli, carrots, sweet potato, and onion on one baking sheet and drizzle with 1 tablespoon of olive oil, sprinkle with a pinch of salt and pepper. Spread out into one even layer. Don’t overcrowd the pan or the veggies will steam instead of roast.
- Toss chickpeas with the remaining 1 tablespoon of oil, sprinkle with salt and pepper. Spread
out into one even layer on the other prepared baking sheet. - Roast vegetables and chickpeas for 20 to 25 minutes, turning the pans and giving them a shake from time to time. Vegetables should be slightly browned and fork tender when done. Chickpeas will be slightly browned and toasted.
- While vegetables are roasting, combine *Dressing ingredients* in a small bowl or cup. Whisk until smooth. Set aside.
- Divide ingredients into six servings. Place rice in a bowl, top with roasted vegetables, and chickpeas. Sprinkle with parmesan cheese if using.
- Drizzle with dressing before serving.
- Refrigerate leftovers within 2 hours.
Source: Brooke Jenkins, Extension Specialist, University of Kentucky Cooperative Extension Service
Nutrition facts per serving: 460 calories; 17g total fat; 3g saturated fat; 0g trans fat; 5mg cholesterol; 570mg sodium; 62g total carbohydrate; 14g dietary fiber; 10g total sugars; 0g added
sugars; 16g protein; 0% Daily Value of vitamin D; 15% Daily Value of calcium; 15% Daily Value of iron; 15% Daily Value of potassium