Chef Tammy Brawley recently showcased a nutritious vegetable bowl recipe on Real Virginia, the weekly television program produced by Virginia Farm Bureau.
Nutritious Vegetable Bowls
2 cups brown or red rice
2 cups peeled, diced sweet potato
2 cups sliced roasted mushrooms
kosher salt and pepper to taste
2 cups frozen yellow corn
¼ cup pickled red onions, recipe follows
lime wedges for garnish
Cilantro Lime Dressing, recipe follows
Preheat your oven to 425 degrees.
Prepare rice following package instructions.
Cover two small rimmed baking sheets with foil. Place diced sweet potatoes on one sheet and sliced mushrooms on the other. Drizzle each vegetable with olive oil and season with kosher salt and pepper. Bake until golden brown, approximately 15-20 minutes, with sweet potatoes potentially requiring additional time.
Using a medium skillet over medium heat, cook frozen corn until it becomes charred.
Arrange rice on a serving platter and add the roasted vegetables on top. Finish with pickled onions and serve alongside Cilantro Lime Dressing.
*Chef’s tip: This adaptable recipe welcomes substitutions – swap vegetables according to preference, or incorporate black beans, feta cheese, or other desired ingredients.
Fast Pickled Red Onions
1 large red onion
½ cup apple cider vinegar or white vinegar
½ cup water
1 teaspoon kosher salt
1–2 tablespoons sweetener (sugar, honey, maple syrup or agave)
Slice the red onion into thin pieces and place them in a glass jar.
Using a small saucepan, mix vinegar, water, sweetener and salt. Warm over medium heat while stirring until salt and sugar completely dissolve (approximately 1 minute).
Add the heated brine to the jar containing the onions. Allow the jar to remain at room temperature for 30-60 minutes minimum, or until onions become bright pink.
Cover with a lid and store in refrigerator. Ready for consumption after 1 hour but taste best after 1 day, staying fresh for up to one week.
Cilantro Lime Dressing
2 cups fresh cilantro
1 garlic clove
¼ cup fresh lime juice
2 teaspoons maple syrup or honey
½ teaspoon ground coriander
½ teaspoon kosher salt
½ cup extra-virgin olive oil
Using a food processor, combine cilantro, garlic, lime juice, maple syrup, coriander and salt, then pulse to mix. While the blade operates, slowly add olive oil and process until the mixture becomes smooth.
