Enlightened Ten Minute (More like 30) Tasty Asparagus and Brown Rice
based on Heidi Swanson's 101 Cookbooks recipe
Serves 4-6
2 14-ounce cans of chickpeas, drained
2 cloves garlic, minced
1 medium sweet onion, chopped
1/4 cup of vegetable broth--used only as needed when sauteeing the onions & chickpeas
1 bunch of asparagus, cut in 1-inch pieces
3 cups pre-cooked brown rice (I used the frozen already cooked brown rice available at Trader Joe's
2 TBS. of almond slivers, toasted in a low oven (I cut this down from 1 cup of almonds--you could leave it out entirely if you like)
fine grain sea salt & paprika, optional
1/8 to 1/4 tsp. cayenne pepper, optional--if you like heat
Tahini Dressing:
1 garlic clove, smashed & chopped
2 TBS. tahini (I cut this down from 1/4 cup) *Don't leave this out!
zest of 1 lemon
4 TBS. low-fat silken tofu
scant 1/4 cup freshly squeezed lemon juice
2 TBS. hot water
scant 1/2 tsp. fine grain sea salt (optional)
a couple grinds of fresh black pepper
Directions:
1. If you're using frozen rice, heat it in the microwave and set aside. Or cook up enough rice for 3 cups, cooked.
2. Make the dressing by pulse mixing the following ingredients in a food processor: the garlic, tahini, lemon zest, lemon juice, and tofu. Add the hot water to thin a bit and then add the salt & pepper to taste. Set aside.
3. Heat your non-stick skillet over medium-high heat. Add the onions to the dry skillet and saute. Lower the heat. Sprinkle with a bit of salt & paprika if you like--the paprika helps give it a nice golden color. Stir occasionally--the onions will be fine sauteeing in their own juice for awhile. As they get dry, or begin to stick, add a couple tablespoons of vegetable broth to deglaze the pan. Add the garlic, and continue to saute for about 10 minutes, total until they are soft, sweet, and golden. Add broth--2 tablespoons at a time, if needed to prevent sticking. Remove from the pan, and set aside.
4. Now add the 2 cans of chickpeas/garbanzos to the skillet, and "dry saute" for a couple of minutes. Let them get a little crusty, browned or even a tad bit charred. They may "hiss & pop".
5. When they are nicely browned, add the sauteed onions & garlic back into the pan, and add in the asparagus pieces. Cover with a lid for a minute or two to steam--just until the asparagus brightens and softens up just a bit.
6. Uncover and stir in the rice and toasted almond slivers. Taste & season to taste. Mix in the cayenne pepper, carefully, if you like that kind of heat.
7. Serve family style in a big bowl, and pass the tahini dressing so everyone can mix some into their rice.
NOTE: This dressing is delicious on a veggie or falfel burger, and left-over rice salad is great mixed into a salad of greens.
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Nutrition Facts
Healthy Librarian's
Enlightened Ten Minute Asparagus and Brown Rice |
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Serving Size: 1 serving
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| Amount Per Serving | |||||
| Calories | 305 | ||||
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| Total Fat | 5.7g | ||||
| Saturated Fat | 0.5g | ||||
| Trans Fat | 0g | ||||
| Cholesterol | 0mg | ||||
| Sodium | 55mg | ||||
| Carbohydrate | 51.6g | ||||
| Dietary Fiber | 9g | ||||
| Sugars | 3.1g | ||||
| Protein | 13.5g | ||||
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