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Home » Dairy Free » Zucchini, Corn, and Tomato Rice Bowls.

Zucchini, Corn, and Tomato Rice Bowls.

Aug 4, 2014 · Modified: Aug 10, 2017 by Kelly Roenicke · 21 Comments

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Zucchini, corn, and tomato rice bowls are a fresh and easy meal to enjoy in the summer! Farm fresh produce really shines in this recipe.

zucchini corn garden rice bowls

Do you ever feel puzzled about what to eat for dinner? Or overwhelmed at the thought of having to cook every meal? Or is it just me?

Sometimes we get into a little rut, where we find something that we all like, and we keep making it. A little repetition is okay, but then we wear that dish out, you know? Everyone gets sick of it.

But I don’t have that problem so much in the summer. One thing that I love about this time of year is the number of things that are in season right now and are so readily available in the store and at the Farmer’s Market. Having good, fresh ingredients on hand makes meal planning so much more fun for me.

I really debated about sharing these zucchini, tomato, corn, and rice bowls because they are so simple. Buuut…it really really really tastes so good, and is my favorite thing to eat right now. I think that simple dishes with real food ingredients make the best meals, don’t you?

If you have a garden, in a few weeks you’ll likely have more zucchini and tomatoes than you know what to do with. Add some corn, a little seasoning, mix it all up and serve it over rice to make a simple and delicious dinner that everyone will love. Unless they hate corn and zucchini, then they will probably hate this dish. ;) But that’s highly unlikely, so we won’t worry about that right now.

zucchini corn and tomato rice bowls

 

Recipe

Summer in a bowl - zucchini, tomatoes, corn, and onions over rice.
5 from 1 vote
Print

Zucchini, Corn, and Tomato Rice Bowls.

This vegetable rice bowl could NOT be any simpler or more delicious! Summer vegetables prepared simply for a healthy dinner.
Course Main Dish
Cuisine Dairy Free, gluten free, vegan.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 275 kcal
Author Kelly Roenicke

Ingredients

  • 3 ears corn kernels cut off
  • 5 small zucchini
  • 1 sweet onion diced
  • 1 ½ cups cherry tomatoes sliced in half
  • 1 Tablespoon olive oil
  • 1 teaspoons Italian Seasoning
  • salt and pepper to taste
  • 3 cups cooked rice

Instructions

  1. Cook the onion in the olive oil in a large skillet over medium heat, until it starts to soften, about 5 minutes.
  2. Add the zucchini and corn kernels, and cook for a few minutes until tender. The zucchini should be softer, but still bright green.
  3. Add the Italian seasoning, salt, and pepper and stir. At the last minute add the cherry tomatoes and stir.
  4. Place the cooked rice in bowls and top with the vegetables.
Nutrition Facts
Zucchini, Corn, and Tomato Rice Bowls.
Amount per Serving
Calories
275
% Daily Value*
Fat
 
4
g
6
%
Sodium
 
21
mg
1
%
Potassium
 
1386
mg
40
%
Carbohydrates
 
49
g
16
%
Fiber
 
4
g
17
%
Sugar
 
5
g
6
%
Protein
 
11
g
22
%
Vitamin A
 
1475
IU
30
%
Vitamin C
 
100.2
mg
121
%
Calcium
 
94
mg
9
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

That’s it…it’s so easy, right? It’s almost embarrassing actually. But with fresh summer produce, this veggie and rice bowl is out of this world.  And it’s so pretty! Especially if you don’t overcook it. The bright yellow, green, and red colors are so gorgeous and just say summer to me!

rice bowls with zucchini corn and tomatoes

 

How is your summer garden doing? Do you have any vegetables coming in yet?

Simple and fresh corn and zucchini rice bowls are an easy summer meal! #vegan #glutenfree #plantbased

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Filed Under: Dairy Free, food, Gluten Free, Main Dishes, Recipes, Vegan Tagged With: Dairy Free, Egg Free, Fish Free, Gluten Free, Legume Free, Mustard Free, Peanut Free, Sesame Free, Shellfish Free, Soy Free, top 8 allergy free recipe, Tree Nut Free

  • Author
  • Recent Posts
Kelly Roenicke
Kelly Roenicke
Mom to two boys with food allergies and sensitivities, Kelly is passionate about allergy friendly cooking and baking. She believes that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.
Kelly Roenicke
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Reader Interactions

Comments

  1. Katie

    June 01, 2018 at 2:55 pm

    5 stars
    Delicious recipe!

    Reply
  2. Kelly

    August 05, 2014 at 11:13 pm

    I’ve been in a dinner rut lately and these rice bowls look perfect! Love all the summer veggies in here!

    Reply
    • Kelly

      August 05, 2014 at 11:46 pm

      I hope this gets you out of the rut! :)

      Reply
  3. Allison

    August 05, 2014 at 12:20 pm

    I love this! Nothing better than letting the summer’s best veggies stand out. They’re just good right now and I’m a believer in “what grows together, goes together.” This is exactly what I want for dinner. Yum!

    Reply
  4. chef mimi

    August 05, 2014 at 8:44 am

    Beautiful! Summer in a bowl!

    Reply
  5. Handmade by Lorna

    August 05, 2014 at 8:43 am

    Oh that bowl of goodness looks so fresh and tasty. I too have read how good it is for your health to be gluten free but I am not sure I am confident enough to try it. I love reading your recipes.

    Reply
    • Kelly

      August 05, 2014 at 11:42 pm

      Thank you so much, Lorna! You should try going GF for a couple weeks to see how you feel! You can always switch back if you don’t like it. :)

      Reply
  6. Kathryn

    August 04, 2014 at 8:04 pm

    I don’t have a garden :( but this looks really yummy. Do you use a different kind of rice since you are gluten-free? I would probably have to add some kind of protein, unless there is some in here and I missed it. :) We’re about to go gluten-free at our house, and then dairy and sugar free. I’m a bit overwhelmed, but I know it will be the best thing for us. I’ve read and researched, and I’ve heard too many great testimonials not to do it. Mo is so worried that we’re not going to be able to have desserts, but I told her that Mrs. R. has some great recipes on her blog…we’ll be visiting even more often than we do now so that we can borrow some recipes!

    Reply
    • Kelly

      August 05, 2014 at 11:32 pm

      This would probably be great with chicken or shrimp. And all rice is gluten free! This is a good time of year to go gluten free since there is so much great food in season right now! :)

      Reply
  7. Sarah@WholeandHeavenlyOven

    August 04, 2014 at 6:39 pm

    I already have more zucchini and tomatoes then I know what to do with. BUT good news?! I know now what I’m doing with it! These gorgeous bowls are SO happening here, Kelly! :)

    Reply
  8. Dannii @ Hungry Healthy Happy

    August 04, 2014 at 4:57 pm

    Yum! Look so good.
    There are some dishes that I can eat over and over again, but I usually like to mix it up.

    Reply
  9. Jessica Levinson (@jlevinsonrd)

    August 04, 2014 at 2:45 pm

    Looks so simple and fresh from the garden. Love it!

    Reply
  10. Gayle @ Pumpkin 'N Spice

    August 04, 2014 at 1:19 pm

    I love finding recipes like this, especially ones that I’m able to use all my fresh veggies in. Corn and zucchini are my favorite summer veggies, and this bowl looks beautiful!

    Reply
  11. Christine

    August 04, 2014 at 11:17 am

    Mhmm I bet the fresh flavors here really pop! This looks and sounds so delicious. Next time I’m at my local Farmer’s Market, I’ll be sure to pick up some fresh veggies to make this!

    Reply
  12. billingbox

    August 04, 2014 at 10:51 am

    There is a produce farmers market stand right down the street with all of these ingredients – what a lovely recipe!

    Reply
    • Kelly

      August 05, 2014 at 1:26 pm

      Thank you so much!

      Reply
  13. Julia

    August 04, 2014 at 8:36 am

    I love fresh-from-the-garden recipes and these bowls definitely scream summer! Healthful and straight-forward meals are my jam so I could see this recipe being played on repeat in my house!

    Reply
    • Kelly

      August 04, 2014 at 9:55 am

      Thanks, Julia! We are all about Farmer’s Market veggies right now!

      Reply
  14. Chelsea @chelseasmessyapron

    August 04, 2014 at 7:47 am

    This looks SO good Kelly! I feel like I’m always in a dinner rut! I definitely need to try this!

    Reply
    • Kelly

      August 04, 2014 at 9:52 am

      Thanks, Chelsea! It was really tasty!

      Reply

Trackbacks

  1. Beating the January Blues | Thrive In Chaos says:
    January 6, 2015 at 4:51 pm

    […] a go. Or if you’re looking for something a bit healthier (and veggie!) then whip up this veggie and rice dish. Yummy! 7. If you like reading thought provoking writing and looking at pretty things you should […]

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