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Yields:
6 servings
Prep Time:
30 mins
Cook Time:
35 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Summer Vegetables with Rice

A simple medley of summer vegetables in a satisfying vegetarian casserole.

Ingredients

Directions

  1. Place the rice in a saucepan and rinse in cold water. Set it aside to soak for 30 minutes.
  2. While rice is soaking, slice onions into thin strips. Cut squash and zucchini in half and slice into 1/4" half circles.
  3. Sauté the onions in vegetable oil spread until tender. Add the minced garlic and sauté until the garlic starts to brown.
  4. Add the squash and zucchini and continue to sauté until it is crisp-tender. Add the tomatoes and heat through. Season to taste with salt and pepper. Keep the vegetable mixture warm until ready to serve.
  5. After the rice has soaked for 30 minutes, drain the water and add 1 1/2 cups of cold water. Bring the rice to a boil, cover, reduce heat to its lowest setting and simmer for 20 minutes. After 20 minutes, turn off the heat and let the rice sit covered for an additional 10 minutes.
  6. Scoop the rice into a serving dish. Top with the vegetable mixture. Sprinkle shredded mozzarella on top.
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Nutrition summary:

There are 350 calories in 1 serving of Summer Vegetables with Rice.
Calorie break-down: 41% fat, 43% carbs, 16% protein.

Nutrition Facts
Serving Size: 1 serving
 
Amount Per Serving
Calories from Fat 143
Calories 350
 
% Daily Values*
Total Fat 15.86g 24%
  Saturated Fat 4.131g 21%
  Polyunsaturated Fat 0.192g  
  Monounsaturated Fat 0.107g  
Cholesterol 20mg 7%
Sodium 878mg 37%
Potassium 513mg  
Total Carbohydrate 37.38g 12%
  Dietary Fiber 2.7g 11%
  Sugars 4.57g  
Protein 14.24g  
 
Vitamin A 131% Vitamin C 306%
Calcium 28% Iron 62%
18%
of RDI*
(350 calories)
18% of RDI
Calorie Breakdown:
 
Carbohydrate (43%)
 
Fat (41%)
 
Protein (16%)
* Based on a RDI of 2000 calories