Ingredients with Measurements:
- 1 cup black rice
- 2 cups water
- 1 eggplant, diced
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 yellow onion, diced
- 3 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese
Special equipment needed:
- Baking sheet
- Large pot with lid
Step-by-step instructions:
1. Preheat the oven to 400°F.
2. In a large bowl, toss the diced eggplant, zucchini, red bell pepper, and yellow onion with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
3. Spread the vegetables out on a baking sheet and roast in the preheated oven for 25-30 minutes, or until tender and lightly browned.
4. While the vegetables are roasting, rinse the black rice in a fine-mesh strainer and add it to a large pot with 2 cups of water and 1/2 teaspoon of salt.
5. Bring the rice to a boil, then reduce the heat to low and cover the pot with a lid.
6. Simmer the rice for 25-30 minutes, or until tender and all the water has been absorbed.
7. Once the rice and vegetables are cooked, divide the rice among four bowls and top each with a quarter of the roasted vegetables.
8. Drizzle the remaining tablespoon of olive oil over the vegetables and sprinkle with chopped fresh parsley and crumbled feta cheese.
Time:
Preparation time: 15 minutes
Cooking time: 30-35 minutes
Temperature:
Oven temperature: 400°F
Serving size:
This recipe serves 4 people.
Nutritional information:
Calories per serving: 320
Fat: 13g
Carbohydrates: 45g
Protein: 8g
Fiber: 6g
Sugar: 6g
Sodium: 630mg
Substitutions for ingredients:
- Brown rice or quinoa can be used instead of black rice.
- Other vegetables such as mushrooms, sweet potato, or broccoli can be used instead of eggplant, zucchini, red bell pepper, or yellow onion.
- Goat cheese or blue cheese can be used instead of feta cheese.
Variations:
- Add grilled chicken or shrimp for a protein boost.
- Top with a fried or poached egg for a breakfast bowl.
- Drizzle with balsamic glaze or tahini sauce for extra flavor.
Tips and tricks:
- Rinse the black rice well before cooking to remove any excess starch.
- Cut the vegetables into similar-sized pieces for even roasting.
- Use a non-stick baking sheet or line with parchment paper to prevent sticking.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Microwave the bowl for 1-2 minutes, or until heated through.
Presentation ideas:
Serve the bowl with a sprinkle of fresh parsley and a drizzle of olive oil.
Garnishes:
Fresh parsley, crumbled feta cheese, balsamic glaze, or tahini sauce.
Pairings:
This dish pairs well with a side salad or roasted sweet potato fries.
Suggested side dishes:
- Mixed greens salad with a lemon vinaigrette.
- Roasted sweet potato fries with garlic aioli.
Troubleshooting advice:
- If the rice is still crunchy after cooking, add a splash of water and continue cooking until tender.
- If the vegetables are not browning evenly, stir them halfway through cooking.
Food safety advice:
- Wash all vegetables before use.
- Use a food thermometer to ensure the rice is cooked to a safe temperature of 165°F.
Food history:
Black rice, also known as forbidden rice, was once reserved for Chinese royalty and is known for its nutty flavor and high nutritional value.
Flavor profiles:
This dish is savory, slightly sweet, and has a nutty flavor from the black rice.
Serving suggestions:
Serve the bowl as a vegetarian main dish or as a side dish to grilled meats or fish.
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