Recipe: For healthy family meals, build brown rice bowls with summer produce

Serves 6

Brown rice bowls are balanced summer meals for the total loved ones — even much better that they make use of backyard and farmers’ sector vegetables. The contemporary cilantro and lime vinaigrette here dresses the brown rice, zucchini, corn, cherry tomatoes, and avocado. Black beans increase protein to this meatless food (or increase grilled hen or salmon to this lineup). Invite picky eaters in the relatives to join in the prep and assembly. You may be surprised by their unexpected interest in the completed bowls.

RICE AND BEANS

1½	cups brown rice
2¾	cups h2o
	Salt and black pepper, to style
1	can (15 ounces) black beans, drained
½	bunch scallions, white and light environmentally friendly parts thinly sliced

1. In a flameproof casserole above significant heat, combine the brown rice, water, and a generous pinch of salt. Provide to a boil, lessen the warmth, and go over the pan. Simmer for 35 to 40 minutes, or until finally the rice is tender and has absorbed the liquid in the pan. If the grains have not absorbed the liquid, maintain cooking for 5 minutes. Remove the pan from the warmth and permit it relaxation for 5 minutes. Fluff with a fork.

2. Fold the black beans and scallions gently into the rice.

DRESSING

	Grated rind and juice of 4 limes
1	clove garlic, grated
	Pinch of crushed pink pepper
	Salt and black pepper, to taste
¾	cup olive oil
½	cup freshly chopped cilantro

1. In a bowl, stir together the lime rind and juice, garlic, purple pepper, and a pinch every single of salt and black pepper. Bit by bit, whisk in the 3/4 cup olive oil.

2. Stir in the cilantro. Fold fifty percent the dressing into the rice and beans.

Vegetables

1	tablespoon olive oil
1	teaspoon floor cumin
2	medium zucchini, slash into 1/2-inch dice
3	ears new corn, kernels eradicated
½	pint cherry tomatoes, halved
1	jalapeno or other small chile pepper, cored and thinly sliced
1	ripe avocado, halved, pitted, peeled, and thinly sliced

1. In a big skillet around medium-significant warmth, warmth the olive oil. Increase the cumin and cook, stirring, for 1 moment. Insert the zucchini and cook dinner, stirring, for 5 minutes, or right until it is starting up to soften. Stir in the corn, and cook dinner, stirring, for 2 minutes far more, or until finally the corn is heated via.

2. Divide the rice and beans among the 6 shallow bowls. Best just about every bowl with corn and zucchini, tomatoes, jalapeno or other chile, and avocado. Sprinkle with the remaining vinaigrette.

Karoline Boehm Goodnick

Serves 6

Brown rice bowls are balanced summer season foods for the full family — even much better that they make use of yard and farmers’ industry veggies. The clean cilantro and lime vinaigrette here dresses the brown rice, zucchini, corn, cherry tomatoes, and avocado. Black beans include protein to this meatless meal (or include grilled rooster or salmon to this lineup). Invite picky eaters in the family to be part of in the prep and assembly. You may be stunned by their unexpected fascination in the completed bowls.

RICE AND BEANS

1½	cups brown rice
2¾	cups h2o
	Salt and black pepper, to flavor
1	can (15 ounces) black beans, drained
½	bunch scallions, white and gentle green pieces thinly sliced

1. In a flameproof casserole over significant heat, combine the brown rice, h2o, and a generous pinch of salt. Bring to a boil, reduced the warmth, and address the pan. Simmer for 35 to 40 minutes, or right until the rice is tender and has absorbed the liquid in the pan. If the grains have not absorbed the liquid, hold cooking for 5 minutes. Take away the pan from the warmth and permit it rest for 5 minutes. Fluff with a fork.

2. Fold the black beans and scallions carefully into the rice.

DRESSING

	Grated rind and juice of 4 limes
1	clove garlic, grated
	Pinch of crushed crimson pepper
	Salt and black pepper, to style
¾	cup olive oil
½	cup freshly chopped cilantro

1. In a bowl, stir jointly the lime rind and juice, garlic, pink pepper, and a pinch each individual of salt and black pepper. Slowly but surely, whisk in the 3/4 cup olive oil.

2. Stir in the cilantro. Fold 50 percent the dressing into the rice and beans.

Greens

1	tablespoon olive oil
1	teaspoon floor cumin
2	medium zucchini, lower into 1/2-inch dice
3	ears fresh corn, kernels removed
½	pint cherry tomatoes, halved
1	jalapeno or other tiny chile pepper, cored and thinly sliced
1	ripe avocado, halved, pitted, peeled, and thinly sliced

1. In a substantial skillet more than medium-superior warmth, heat the olive oil. Increase the cumin and prepare dinner, stirring, for 1 moment. Add the zucchini and cook dinner, stirring, for 5 minutes, or until eventually it is starting off to soften. Stir in the corn, and prepare dinner, stirring, for 2 minutes a lot more, or until finally the corn is heated via.

2. Divide the rice and beans between 6 shallow bowls. Prime every single bowl with corn and zucchini, tomatoes, jalapeno or other chile, and avocado. Sprinkle with the remaining vinaigrette.Karoline Boehm Goodnick