Rice table - main dishes featuring rice - includes recipes, tips on cooking, and a rice glossary

Vegetarian Times, Feb, 1997 by Jay Solomon

Fluff rice and fold in broccoli if desired. Let stand covered for 5 to 10 minutes before serving. Makes 6 servings.

Helpful hint: If using white rice, reduce the cooking time by about 10 to 12 minutes. PER 1-CUP SERVING; 368 CAL.; 8G PROT.; 15G TOTAL FAT (1G. SAT. FAT); 54G CARB.; 0 CHOL.; 1,292 MG SOD.; 7G FIBER. VEGAN

Southwestern Rice

and Black Bean Salad

Rice has an affinity for the bold and vibrant flavors of a Southwest kitchen. The trio of cilantro, lime and cumin heightens this colorful and filling dish.

2 cups cooked long-grain rice (white

or brown)

15-oz. can black beans, rinsed and

drained

1 1/2 cups cooked corn kernels,

drained

4 whole scallions, trimmed and

chopped

2 large tomatoes, diced

1 medium cucumber, peeled and

diced

1 large jalapeno pepper or chipotle

pepper, seeded and minced

(optional)

2 Tbs. oil

Juice of 2 limes

2 Tbs. chopped fresh cilantro

2 tsp. dried oregano

1 tsp. ground cumin

1/2 tsp. black pepper

1/2 tsp. salt

Lettuce leaves

In large mixing bowl combine all ingredients; mix thoroughly Chill for 15 to 30 minute to allow flavors to meld.

Fluff salad before serving. Spoon salad over lettuce leaves. If desired, offer a rolled flour tortilla. Makes 6 servings. PER 1-CUP SERVING: 210 CAL.; 7G PROT.; 6G TOTAL FAT (0.5G SAT. FAT); 38G CARB.; 0 CHOL.; 627MG SOD.; 7G FIBER. VEGAN

Festive Yellow Rice

For this quick-and-easy side dish, rice is combined with orzo, a rice-shaped pasta, an chickpeas and then cooked liked a pilaf.

1 Tbs. olive oil

1 medium yellow onion, chopped

2 cloves garlic, minced

1 cup long-grain white rice or

par-boiled rice

1/2 cup orzo

1/2 tsp. salt or to taste

1/2 tsp. freshly ground black pepper

1/2 tsp. ground turmeric

2 1/2 cups water

15-oz. can chickpeas, rinsed and

drained

1/4 to 1/3 cup chopped fresh parsley

Heat oil in medium saucepan. Add onion and garlic and cook, stirring, for 3 to 4 minutes. Stir in rice, orzo and seasonings; cook for 1 minute more over low heat, stirring frequently. Stir in water and chickpeas; bring to a boil. (Add 1/4 cup additional water if using parboiled rice.) Cover and cook for 15 minutes over low heat.

Remove from heat. Fluff rice; fold in parsley. Let stand for 10 minutes before serving. Makes 4 servings.

Helpful hint: Orzo is also called rosa marina. Look for orzo in the pasta section of supermarkets, specialty stores and natural food stores. PER 1-CUP SERVING: 395 CAL.; 12G PROT.; 6G TOTAL FAT (1G SAT. FAT); 74G CARB.; 0 CHOL.; 620MG SOD.; 9G FIBER. VEGAN

Vegetable and Brown

Rice Burrito

This bulging burrito, adorned with salsa and stuffed with rice, beans and vegetables, makes for a filling meal.

1 Tbs. oil

8 to 10 white button mushrooms,

sliced

1 green or red bell pepper, seeded

and diced

2 cloves garlic, minced

2 cups cooked brown rice

15-oz. can red kidney beans or black

beans, rinsed and drained

1 cup corn kernels (fresh, frozen or

canned)

2 large scallions, trimmed and

chopped

1/2 tsp. ground cumin

1/2 tsp. freshly ground black pepper

4 (10-inch) flour tortillas

1/2 cup shredded reduced-fat Swiss

or Monterey jack cheese

1/2 cup prepared or homemade salsa