Brown Rice and Vegetables

Elevate your weeknight dinners with this vibrant Brown Rice and Vegetables recipe—a wholesome, one-pan dish bursting with color, texture, and flavor! Nutty brown rice is perfectly cooked and tossed with an array of sautéed vegetables, including sweet red bell peppers, zucchini, carrots, and tender peas, all lightly seasoned with garlic, soy sauce, and a hint of fresh lemon juice for a zesty finish. This easy, 50-minute recipe is both meal-prep friendly and ideal as a healthy standalone meal or a versatile side dish. Packed with fiber, nutrients, and a touch of fresh parsley, it’s perfect for vegetarians and anyone seeking a delicious, nutritious, and satisfying option.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 pieces garlic cloves, minced
• 1 medium carrot, chopped
• 1 medium zucchini, chopped
• 1 medium red bell pepper, diced
• 1 cup frozen peas
• 2 tablespoons soy sauce (optional)
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 tablespoon lemon juice, freshly squeezed
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Rinse the brown rice thoroughly under cold water to remove excess starch.

Step 2

In a medium saucepan, combine 1 cup of brown rice and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and water is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.

Step 3

While the rice cooks, prepare the vegetables. Heat 2 tablespoons of olive oil in a large skillet or wok over medium heat.

Step 4

Add the diced onion to the skillet and sauté for 2-3 minutes until it becomes translucent.

Step 5

Stir in the minced garlic and cook for an additional 30 seconds until fragrant.

Step 6

Add the chopped carrot to the skillet and sauté for 3-4 minutes to soften slightly.

Step 7

Stir in the zucchini, red bell pepper, and frozen peas. Cook for 5-7 minutes until all vegetables are tender yet still vibrant.

Step 8

If using, stir in 2 tablespoons of soy sauce for added flavor. Season the vegetables with 0.5 teaspoons of salt and 0.25 teaspoons of black pepper.

Step 9

Add the cooked rice to the skillet with the vegetables. Mix well to combine everything evenly.

Step 10

Drizzle with 1 tablespoon of freshly squeezed lemon juice and sprinkle chopped parsley over the top.

Step 11

Taste and adjust seasoning if needed. Serve warm as a side dish or a standalone meal.

Nutrition Facts

Serving size	1406.2 grams (1406.2g)

Amount per serving	% Daily Value*
Calories	774

Total Fat 32.00g	41%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 3168mg	138%
Total Carbohydrate 103.40g	38%
Dietary Fiber 20.20g	72%
Total Sugars 26.40g
Protein 22.30g	45%

Vitamin D 0IU	0%
Calcium 211mg	16%
Iron 6mg	33%
Potassium 1774mg	38%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.4%

Protein: 11.3%

Carbs: 52.3%