Chef Tammy Brawley showcased a nutritious and adaptable meal option during a recent episode of Real Virginia, the weekly television show produced by Virginia Farm Bureau.
The colorful vegetable bowl recipe centers around roasted seasonal produce and can be customized with various ingredients to suit individual tastes.
Nutritious Vegetable Bowl Recipe
Ingredients needed:
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
lime wedges for serving
Cilantro Lime Dressing
Begin by preheating your oven to 425 degrees and preparing the rice following package directions.
Cover two small rimmed baking sheets with aluminum foil. Place the 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. Roast until they develop a golden-brown color, approximately 15-20 minutes. Sweet potatoes may require additional cooking time.
Using a medium skillet over medium heat, cook the frozen corn until it becomes slightly charred.
Arrange the cooked rice on a serving platter and add the roasted vegetables on top. Finish with pickled onions and serve alongside the Cilantro Lime Dressing.
Chef Brawley notes this recipe offers flexibility, encouraging cooks to substitute vegetables based on preference or add ingredients like black beans or feta cheese.
Quick Pickled Red Onions
Ingredients:
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 together vinegar, water, sweetener and salt. Cook over medium heat while stirring until the salt and sugar completely dissolve, which takes about one minute.
Pour the heated mixture over the onions in the jar. Allow the jar to remain at room temperature for 30-60 minutes until the onions develop a bright pink color.
Close with a lid and store in the refrigerator. The onions are ready to consume after one hour but taste best after sitting for a full day. They remain fresh for up to one week.
Cilantro Lime Dressing
Ingredients:
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
Add the cilantro, garlic, lime juice, maple syrup, coriander and salt to a food processor and pulse until combined. While the blade continues running, slowly add the olive oil and process until the mixture becomes smooth.
