Quick & Tasty Rice and Asparagus Recipe

Looking for an easy Quick & Tasty Rice and Asparagus recipe? Learn how to make Quick & Tasty Rice and Asparagus using healthy ingredients.


Submitted by greenlady

Makes 9 servings



This is filling, tasty and good for you! It's a one-dish meal that needs no accompaniments (not that some wouldn't be good anyway...)

Recipe Ingredients for Quick & Tasty Rice and Asparagus

4 T extra virgin olive oil
32 oz garbanzo beans (or chickpeas)
3 T garlic, minced
1 large onion, chopped
2 1/2 lbs asparagus, trimmed and cut into 2" pieces
1 lb broccoli, cut into bit-size pieces
1 1/2 c slivered almonds (toast for stronger flavor)
1 1/2 c long grain brown rice, precooked (6 c cooked)
1/4 tsp sea salt (pinch or two)
1/2 T garlic, minced
1/2 c tahini
1/2 t lemon zest (guesstimate-zest of two lemons)
1/2 c lemon juice
4 T extra virgin olive oil
4 T water, hot
1/2 tsp sea salt (or to taste)

Recipe Directions for Quick & Tasty Rice and Asparagus

  1. Make the dressing (second set of ingredients) by whisking together the garlic, tahini, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt. Set aside.

  2. Put 4 T of olive oil into LARGE skillet, swirling to coat. Add the beans and saute until they get a bit of color, a couple of minutes. Add garlic and onions and saute and stir for a minute or two until aromatic. Add asparagus and broccoli and put a lid on it. steam that way for a couple of minutes or until they get brighter colored and soften just a bit. Add the rice and almonds and the salt.

  3. Dump the rice and veggie mixture into a big bowl and drizzle with about half the dressing. Serve the rest of the dressing on the side for individuals to add to taste. Garnish with unsalted, roasted sunflower nuts if desired.

Categories

Main Dish

Nutrition Facts
Serving Size 390.7g
Amount Per Serving
Calories
815
Calories from Fat
309
% Daily Value*
Total Fat
34.3g
53%
Saturated Fat
4.1g
21%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
218mg
9%
Potassium
1602mg
46%
Total Carbohydrates
103.5g
34%
Dietary Fiber
26.1g
104%
Sugars
15.7g
Protein
32.0g
Vitamin A 27% Vitamin C 108%
Calcium 28% Iron 66%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in vitamin C
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