Sauteed Brown Rice with Bok Choy and Mushrooms


Sauteed Brown Rice with Bok Choy and Mushrooms

Going meatless at least once a week can reduce your risk of cancer, cardiovascular disease, diabetes and obesity. It will also help reduce your carbon footprint and therefore help our planet. This easy and nutritious meal makes a great meatless alternative in a healthy diet. Brown rice provides plenty of dietary fiber and bok choy, eggplant and mushrooms supply lots of vitamins and minerals-see details below. Don’t forget to buy your produce locally or choose organic.

Ingredients (yields 6-8 servings)

2 cups brown rice
6 leaves bok choy, sliced in 1/4 inch pieces
1 pound mushrooms, sliced
1 small eggplant, sliced in 1/2 inch pieces
1 medium white onion, chopped
2 cloves garlic, chopped
3 tablespoons extra virgin olive oil
1 teaspoon fresh or dried oregano, chopped
dash of sea salt

  • In a saucepan, combine rice and water. Bring to a boil. Reduce heat, cover, and simmer for 25-30 minutes.
  • In large skillet, add olive oil, chopped garlic and onion and saute until soft and lightly golden.
  • Add eggplant, mushrooms and salt and saute until eggplant turns golden and soft.
  • Add Bok choy and saute for 5 minutes.
  • Add cooked rice over vegetable mix, add olive oil, oregano and stir all ingredients together.
  • Serve warm on a plate or in a bowl, garnish with oregano. Enjoy!

Meatless mains

Nutritional and health benefits of bok choy:

Bok choy is very low in calories: 100 g contains just 13 calories. It’s one of the recommended vegetables in the “zero calorie” or “negative calorie” category of foods which will add no extra weight to the body but in-turn help burn calories and reduce body weight. Bok choy is also an excellent source of water-soluble antioxidants, vitamin C (100 g contains 75 % RDA) and vitamin A (149% RDA). It’s also  a very good source of vitamin K (about 38% of RDA) and has many vital B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid (vitamin B5), pyridoxine, and thiamin (vitamin B-1). Bok choy is also a moderate source of minerals, mainly calcium, phosphorous, potassium, manganese, iron and magnesium.

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Author:Katka Konecna-Rivera

Katka Konecna-Rivera, co-founder and host of Living Green with Baby, is an architect focused on sustainable design as well as a filmmaker, writer and personal wellness coach.

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