Add to your meal plans
Free · No credit card
A vibrant and easy Continental-style rice bowl featuring cooked rice tossed with vegetables, topped with grilled paneer cubes and a fresh basil pesto sauce. A wholesome vegetarian meal ideal for a quick lunch or dinner.
12 ingredients
Rinse rice thoroughly, then cook it in double the quantity of water until tender. Fluff and set aside.
Heat a little olive oil in a pan. Add onion, bell pepper, and carrot and sauté on medium heat until just soft.
One serving is 1 bowl
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 420 kcal | 18% |
| Protein | 14 g | 25% |
| Total Fat | 22 g | 36% |
| Carbohydrate | 43 g | 14% |
| Fiber (Total) | 4 g | 12% |
| Vitamins & Minerals | ||
| Sodium | 818 mg | 41% |
| Potassium | 355 mg | 10% |
| Calcium | 291 mg | 29% |
| Iron | 2 mg | 11% |
| Zinc | 2 mg | 16% |
| Vitamin A (RAE) | 68 µg | 7% |
| Vitamin C | 59 mg | 74% |
| Vitamin D | 0.97 µg | 6% |
| Folate (B9) | 92 µg | 31% |
Missing data: These are minimums. 5 of the figures below are missing data for 3 ingredients — Paneer; Oil, olive, salad or cooking; Salt, table — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
Use this recipe in your meal plans. Edit portions, swap ingredients, and track nutrition.
Start FreeNo credit card required
Add cooked rice to the sautéed vegetables. Season with salt and pepper, mix well, and keep warm.
For the pesto, blend basil, spinach (if using), garlic, cashew nuts, olive oil, lemon juice, salt, and pepper into a smooth slurry. Add water if needed to adjust consistency.
Heat a grill pan with a small amount of olive oil. Grill the paneer cubes on all sides until golden.
To assemble, place the vegetable rice in a bowl, top with grilled paneer, and drizzle generously with the pesto slurry.
