Brown Rice with Vegetables

Packed with vibrant colors and wholesome flavors, this Brown Rice with Vegetables recipe is a nourishing one-pot wonder perfect for busy weeknights or meal prep. The nutty taste of perfectly cooked brown rice pairs beautifully with a medley of sautéed vegetables, including carrots, bell peppers, zucchini, and peas, all enhanced with a touch of garlic and onion for an aromatic foundation. A splash of low-sodium soy sauce adds a savory depth, while an optional sprinkle of fresh parsley brightens the dish for a delightful finish. Ready in under an hour, this healthy and versatile recipe is vegan, gluten-free, and a great way to enjoy your daily dose of whole grains and veggies. Serve it as a satisfying main dish or pair it with your favorite protein for an even heartier meal.

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, diced onion
• 2 cloves, minced garlic
• 1 medium, diced carrot
• 1 medium, diced bell pepper
• 1 medium, diced zucchini
• 0.5 cup frozen peas
• 2 tablespoons low-sodium soy sauce
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons, chopped (optional) fresh parsley

Directions

Step 1

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

Step 2

In a medium-sized pot, combine the rinsed brown rice and 2 cups of water. Bring to a boil, then lower the heat to a simmer, cover the pot with a lid, and cook for 30-35 minutes or until the rice is tender and the water is fully absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.

Step 3

While the rice is cooking, heat olive oil in a large skillet or wok over medium heat.

Step 4

Add the diced onion and sauté for 3-4 minutes until it becomes translucent.

Step 5

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

Step 6

Add the diced carrot, bell pepper, and zucchini to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables start to soften.

Step 7

Add the frozen peas and cook for another 2 minutes. Stir to evenly distribute the heat.

Step 8

Reduce the heat to low and mix in the cooked brown rice with the sautéed vegetables.

Step 9

Drizzle the low-sodium soy sauce over the rice and vegetables, then sprinkle with salt and black pepper. Stir thoroughly to ensure the seasoning is evenly distributed.

Step 10

Cook for an additional 2-3 minutes, allowing the flavors to meld together.

Step 11

Remove from heat and garnish with freshly chopped parsley, if desired.

Step 12

Serve warm and enjoy your wholesome Brown Rice with Vegetables!

Nutrition Facts

Serving size	1360.7 grams (1360.7g)

Amount per serving	% Daily Value*
Calories	754

Total Fat 31.40g	40%
Saturated Fat 5.10g	26%
Polyunsaturated Fat 2.90g
Cholesterol 0mg	0%
Sodium 3532mg	154%
Total Carbohydrate 102.90g	37%
Dietary Fiber 15.90g	57%
Total Sugars 31.40g
Protein 19.80g	40%

Vitamin D 0IU	0%
Calcium 187mg	14%
Iron 5mg	30%
Potassium 1419mg	30%

*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: 36.5%

Protein: 10.2%

Carbs: 53.2%