Jul 032014

Garden Fresh

This is a simple rice pilaf made with frozen mixed vegetables. You can use other types of vegetables if you prefer. Broccoli is good, as are plain peas. Fresh squash is nice with the onions. Carrots and celery will also work. Use 1-cup of prepared vegetables.

The soymilk may seem strange but it gives the dish a creamy texture and flavor that tastes pretty good. I used to make this dish with dairy milk, but have found that soymilk works just as well. I use unsweetened soymilk for all my cooking. Plain soymilk that’s not overly sweetened would probably work just as well.

Creamy Garden Vegetables & Rice


  • 2 tablespoon dairy-free margarine
  • 1 small onion, finely chopped (about 1/4-cup)
  • 1 teaspoon minced garlic
  • 1 cup frozen mixed vegetables
  • 1 cup long grain white rice
  • 2 cups water
  • 1/2 cup soymilk
  • 2 teaspoons chicken broth powder or 2 chicken bouillon cubes


Begin by chopping the onion and mincing the garlic. Melt the margarine in a 2-quart saucepan. Add the onion and garlic. Cook and stir for about 5 minutes, or until the onion and garlic are both slightly tender and very fragrant. Add the remaining ingredients. Bring the mixture to a boil over high heat. Reduce the heat to low. Place a good lid on the pot, or a pie-plate if you don’t have a lid. Allow the mixture to simmer for 20 to 25 minutes, or until the rice is tender. Serve hot.

4 to 6 servings.

Assuming 6 servings.

Per Serving: 178 Calories; 5g Fat (23.5% calories from fat); 4g Protein; 30g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 189mg Sodium.

Calories by Percentage: 23% Fat; 67% Carbohydrate; 9% Protein.

Exchanges: 1-1/2 Grain(Starch); 1 Vegetable; 1 Fat.



To use Brown Rice. Replace the rice called for above with 1-cup of brown rice. If necessary rinse the rice in cool water first to remove any debris. Proceed as directed in the recipe except cook the rice for 45 minutes or until tender. If you like, you can allow the rice to cook for 30 minutes and then stir in the vegetables. Continue cooking for 15 more minutes, or until the rice and vegetables are tender.

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