Steamed Veggies and Rice with Kohlrabi Greens

This dish combines kohlrabi, carrots, parsnip, and mushrooms with rice. In other words, it packs in the nutrients. After eating a plate of this, you can walk away feeling like a nutritional superstar.

Only 164 calories per serving. Check out the nutritional information section at the bottom of this page.

Total Time: 1 hour 15 minutes
Prep Time: 25 minutes
Cook time: 50 minutes
Yields: 4 servings

Ingredients

  • 1 cup brown rice
  • 2 cups low-sodium vegetable broth
  • 6 garlic cloves, minced
  • 1 teaspoon dried basil
  • 3 carrot tops, stems removed
  • Greens from 1 kohlrabi, chopped fine
  • 1/4 cup diced onion
  • 3 carrots, julienned
  • 1 kohlrabi, peeled and julienned
  • 1 parsnip, peeled and sliced
  • 3/4 cup crimini mushrooms, halved
  • Juice of 1 small lemon

Instructions

  1. Combine rice, broth, garlic, basil, carrot tops, kohlrabi greens, and onion in a pot and bring to a boil.
  2. Reduce heat to low and cover pot. Simmer for 40 minutes, or until water is absorbed. Let stand for 10 minutes.
  3. In a separate pot, add two cups of water. Place steamer basket in pot to ensure water is below (not touching) bottom of basket. If necessary, adjust water level. Bring water to a boil.
  4. Add carrots, kohlrabi, parsnip, and mushrooms to a steamer basket. Insert steamer basket into pot and cover.
  5. Boil until veggies are tender, approximately 10-15 minutes.
  6. Sprinkle vegetables with lemon juice and serve over rice.

Notes

  • Vegetarian and vegan
  • Use heirloom carrots to add a fun color to the dish.
  • If you don’t have a steamer basket, you can pick one up for relatively cheap.

Nutritional Information

Click here for nutritional information.

Nutrition Facts
Servings per batch 4
Amount Per Serving
Calories 164 Calories from Fat 9 (5%)
% Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 0%
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
Cholesterol 0g 0%
Sodium 135mg 7%
Potassium 717mg 29%
Total Carbohydrate 32g 12%
Dietary Fiber 7g 28%
Sugars 8g
Protein 5g
Vitamin A 167%
Vitamin C 100%
Calcium 11%
Iron 12%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Steamed Veggies and Rice with Kohlrabi Greens was last modified: August 22nd, 2015 by Audrey

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