Easy Rice Main Dish

Transform your weeknight dinners with this flavorful and wholesome Easy Rice Main Dish, a vibrant medley of long-grain white rice, sautéed vegetables, and savory soy sauce. Perfectly cooked rice is mingled with tender carrots, bell peppers, peas, and aromatic onion and garlic for a dish that’s as colorful as it is delicious. With just 10 minutes of prep and simple ingredients you likely already have on hand, this recipe is a quick and easy meal solution that doesn’t compromise on taste. Garnished with fresh green onions and optional sesame seeds, it’s versatile enough to serve as a satisfying vegetarian main or a complement to your favorite protein. Ideal for busy weeknights or meal prep, this one-pan wonder brings together convenience, nutrition, and bold flavors in every bite.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups long-grain white rice
• 4 cups water
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 pieces garlic cloves, minced
• 1 medium carrot, diced
• 1 large bell pepper, diced
• 1 cup frozen peas
• 3 tablespoons soy sauce
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt
• 2 stalks green onions, thinly sliced
• 1 teaspoon sesame seeds (optional)

Directions

Step 1

Rinse the rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming sticky.

Step 2

In a medium saucepan, bring 4 cups of water to a boil. Add the rinsed rice and a pinch of salt. Reduce the heat to low, cover the pan, and let the rice simmer for 15 minutes or until the water is absorbed.

Step 3

Meanwhile, heat the olive oil in a large skillet or wok over medium heat.

Step 4

Add the chopped onion and sauté for 2–3 minutes until it becomes translucent.

Step 5

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 6

Add the diced carrot and bell pepper to the skillet. Sauté for 5–7 minutes, stirring occasionally, until the vegetables are tender.

Step 7

Mix in the frozen peas, allowing them to heat through for 2 minutes.

Step 8

Once the rice is cooked, fluff it with a fork and add it to the skillet with the vegetables.

Step 9

Drizzle the soy sauce over the rice and vegetables, and sprinkle with ground black pepper and salt. Stir well to combine everything evenly.

Step 10

Cook for another 2–3 minutes, allowing the flavors to meld together.

Step 11

Remove from heat and garnish with sliced green onions and sesame seeds if desired.

Step 12

Serve hot as a standalone main dish or alongside your favorite protein.

Nutrition Facts

Serving size	2039.2 grams (2039.2g)

Amount per serving	% Daily Value*
Calories	1107

Total Fat 32.40g	42%
Saturated Fat 5.30g	27%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 3005mg	131%
Total Carbohydrate 173.60g	63%
Dietary Fiber 20.00g	71%
Total Sugars 27.30g
Protein 29.40g	59%

Vitamin D 0IU	0%
Calcium 284mg	22%
Iron 11mg	59%
Potassium 1662mg	35%

*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: 26.4%

Protein: 10.7%

Carbs: 62.9%