Meatless Monday – Summer Veggie Rice Bowl

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (

Enjoy the flavors of summer with this light & refreshing meal. 


1 1/3 cups cooked brown rice, cooled to room temperature
1 cup frozen shelled edamame, thawed
1 cup grape tomatoes, halved
1/2 cup torn fresh basil
1/4 cup pine nuts, toasted
2 teaspoons grated lemon rind
3 tablespoons fresh lemon juice
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3 tablespoons olive oil, divided
2 cups chopped zucchini
1/2 ounce fresh Parmesan cheese, shaved

1. Combine the first 9 ingredients in a large bowl, and toss until well blended.
2. Heat a medium skillet over medium-high heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add zucchini; sauté 4 minutes, stirring occasionally.
3. Add zucchini and remaining 2 tablespoons oil to rice mixture; toss. Top with shaved Parmesan cheese.

Yield: 4 servings (305 calories, 19.1 g total fat, 2.5 g saturated fat, 9.6 g total fat, 25.4 g carbohydrate, 4.9 g fiber, 3 mg cholesterol)

Cooking Light, July 2012



Filed under Nourish the Body

2 responses to “Meatless Monday – Summer Veggie Rice Bowl

  1. Looks really good! Thanks for sharing!

    Meatless Monday is such a great movement, really glad it’s taking off.


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