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|
- 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
- Combine rice, broth, garlic, basil, carrot tops, kohlrabi greens, and onion in a pot and bring to a boil.
- Reduce heat to low and cover pot. Simmer for 40 minutes, or until water is absorbed. Let stand for 10 minutes.
- 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.
- Add carrots, kohlrabi, parsnip, and mushrooms to a steamer basket. Insert steamer basket into pot and cover.
- Boil until veggies are tender, approximately 10-15 minutes.
- Sprinkle vegetables with lemon juice and serve over rice.
- 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.
Click here for nutritional information.
|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|
|Total Carbohydrate 32g||12%|
|Dietary Fiber 7g||28%|
|* 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.|