Brown Rice Italian Medley

Savor the vibrant flavors of the Mediterranean with this Brown Rice Italian Medley, a wholesome and colorful dish that’s as nutritious as it is delicious. Perfectly tender brown rice serves as the hearty base, simmered to perfection and infused with a medley of sautéed vegetables including sweet red bell peppers, juicy cherry tomatoes, and tender zucchini. Aromatic garlic, onions, and Italian seasoning lend bold, authentic flavors, while a sprinkle of Parmesan cheese and fresh basil add a luxurious, savory finish. Ready in just under an hour, this versatile recipe makes an excellent vegetarian main course or a nutrient-packed side dish. Whether you're looking for a healthy meal prep option or a comforting weeknight dinner, this Italian-inspired brown rice recipe is sure to become a family favorite.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons olive oil
• 2 pieces garlic cloves, minced
• 1 medium yellow onion, diced
• 1 red bell pepper, diced
• 1 medium zucchini, diced
• 1 cup cherry tomatoes, halved
• 2 teaspoons dried Italian seasoning
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup grated Parmesan cheese
• 2 tablespoons fresh basil, chopped

Directions

Step 1

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

Step 2

In a medium saucepan, combine the brown rice and water. Bring to a boil, then reduce the heat to low, cover, and let simmer for 40-45 minutes, or until the rice is tender and the water is absorbed.

Step 3

While the rice cooks, heat the olive oil in a large skillet over medium heat.

Step 4

Add the minced garlic and diced onion to the skillet. Sauté for 2-3 minutes until the onion becomes translucent and fragrant.

Step 5

Add the diced red bell pepper and zucchini to the skillet. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender.

Step 6

Stir in the cherry tomatoes, dried Italian seasoning, salt, and black pepper. Cook for 3-4 minutes until the tomatoes begin to soften.

Step 7

Once the rice is cooked, add it to the skillet with the vegetable mixture. Stir well to combine and heat through for an additional 2 minutes.

Step 8

Remove the skillet from heat and stir in the grated Parmesan cheese and fresh basil.

Step 9

Serve warm as a side dish or a main course. Optionally, garnish with an extra sprinkle of Parmesan cheese and a few fresh basil leaves.

Nutrition Facts

Serving size	1351.8 grams (1351.8g)

Amount per serving	% Daily Value*
Calories	721

Total Fat 37.50g	48%
Saturated Fat 9.00g	45%
Polyunsaturated Fat 2.70g
Cholesterol 20mg	7%
Sodium 2758mg	120%
Total Carbohydrate 81.50g	30%
Dietary Fiber 13.50g	48%
Total Sugars 19.30g
Protein 20.40g	41%

Vitamin D 0IU	0%
Calcium 401mg	31%
Iron 4mg	23%
Potassium 1491mg	32%

*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: 45.3%

Protein: 11.0%

Carbs: 43.8%