Brown Rice Veggie Medley

Transform your weeknight dinners with this vibrant and wholesome Brown Rice Veggie Medley. Packed with tender brown rice, colorful bell peppers, crisp zucchini, grated carrots, and sweet peas, this dish is a nutrient-rich, one-pan meal that’s as satisfying as it is easy to prepare. A savory drizzle of soy sauce and a touch of garlic tie the flavors together, while a garnish of fresh green onions adds the perfect finishing touch. This vegetarian recipe is an excellent choice for meal prep, side dishes, or a light main course, offering a balance of hearty grains and fresh vegetables. Ready in under an hour and bursting with flavor, this Brown Rice Veggie Medley is a go-to for healthy, stress-free cooking.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 medium bell pepper, diced (any color)
• 1 medium zucchini, diced
• 1 medium carrot, peeled and grated
• 0.5 cup frozen peas
• 2 tablespoons soy sauce
• 0.25 teaspoons ground black pepper
• 0.25 teaspoons salt (optional)
• 2 green onions, sliced (optional, for garnish)

Directions

Step 1

Rinse the brown rice under cold water and drain well.

Step 2

In a medium saucepan, combine the brown rice and water. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 30-35 minutes or until the rice is tender and the water is absorbed.

Step 3

Remove the saucepan from heat and let the rice sit, covered, for 5 minutes. Fluff with a fork and set aside.

Step 4

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

Step 5

Add the diced onion and sauté for 3-4 minutes, or until softened and translucent.

Step 6

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

Step 7

Add the diced bell pepper, zucchini, and grated carrot to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.

Step 8

Stir in the frozen peas, soy sauce, ground black pepper, and salt (if using). Cook for another 2-3 minutes, until the peas are heated through.

Step 9

Add the cooked brown rice to the skillet. Mix well to combine with the vegetables and evenly distribute the seasoning.

Step 10

Taste and adjust seasoning, if needed. Garnish with sliced green onions, if desired, and serve warm.

Nutrition Facts

Serving size	1326 grams (1326.0g)

Amount per serving	% Daily Value*
Calories	712

Total Fat 31.50g	40%
Saturated Fat 5.10g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1790mg	78%
Total Carbohydrate 92.40g	34%
Dietary Fiber 16.50g	59%
Total Sugars 21.90g
Protein 18.80g	38%

Vitamin D 0IU	0%
Calcium 194mg	15%
Iron 5mg	27%
Potassium 1570mg	33%

*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: 38.9%

Protein: 10.3%

Carbs: 50.7%