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Vegetable Medley with Basmati Rice

Basmati rice has a delicious, nutty flavor. Look for it in large supermarkets or natural food stores.
Meal Plan: A simple lettuce, tomato and cucumber salad with low-fat dressing of your choice is a nice accompaniment.

1 1/2 cups basmati rice
1 lb. brussels sprouts, trimmed and halved
2 Tbs. olive oil
6 cloves garlic, halved
4 shiitake mushrooms, stemmed and sliced
1/2 butternut squash, seeded and cubed
1 carrot, cut into matchsticks
1 cup canned garbanzo beans, rinsed and drained
1 cup packed chopped kale
1 cup soy milk
1/4 cup tamari
1/4 cup nutritional yeast
Toasted pumpkin seeds for garnish
1. In medium saucepan, combine rice and 3 cups water. Bring to a boil, cover, reduce heat, and simmer until water has been absorbed, about 20 minutes.
2. In large saucepan fitted with steamer basket, bring 2 inches water to a boil, and steam brussels sprouts until bright green and still crisp, about 5 minutes. Set aside to cool.
3. In large, heavy skillet, heat oil over medium-high heat. Add garlic, mushrooms, squash and carrot, and cook, stirring often, until tender, 5 minutes. Add beans and kale, and cook, stirring often, until kale is bright green, 1 to 2 minutes. Add brussels sprouts, and reduce heat to medium-low.
4. In small bowl, mix soy milk, tamari and nutritional yeast. Pour over vegetables in skillet, and cover. Remove skillet from heat, and let stand 1 to 2 minutes.
5. Serve over basmati rice and garnish each serving with pumpkins seeds.

PER serving: 450 CAL; 16 G PROT; 8 TOTAL FAT (1 SAT. FAT); 83 G CARB.; CHOL; 997 MG SOD.; 12 FIBER