Health Nut Brown Rice

Elevate your meal prep game with this delicious and nutrient-packed Health Nut Brown Rice recipe! Perfect for health-conscious eaters, this dish combines hearty brown rice with a medley of vibrant veggies like carrots, zucchini, and spinach, all sautéed to perfection. Toasted almonds, walnuts, and pumpkin seeds add a satisfying crunch, while a drizzle of soy sauce and a splash of lemon juice bring a tangy, umami-rich finish. With wholesome ingredients, simple cooking techniques, and just 10 minutes of prep time, this versatile recipe makes for a flavorful main course or a satisfying side. Packed with fiber, protein, and healthy fats, it’s the ultimate choice for nourishing meals that don’t skimp on taste!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 0.5 teaspoon salt
• 2 tablespoons olive oil
• 0.25 cup almonds, chopped
• 0.25 cup walnuts, chopped
• 0.25 cup pumpkin seeds
• 1 medium carrot, diced
• 1 medium zucchini, diced
• 2 cups spinach, chopped
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon lemon juice
• 0.25 teaspoon black pepper

Directions

Step 1

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

Step 2

In a medium-sized pot, combine the rinsed brown rice, water, and salt. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover the pot with a lid, and simmer for 35–40 minutes, or until the rice is tender and the water is absorbed.

Step 4

While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat.

Step 5

Add the chopped almonds, walnuts, and pumpkin seeds to the skillet. Toast for 2–3 minutes, stirring frequently, until fragrant. Remove from the skillet and set aside.

Step 6

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced carrot and zucchini, and sauté for 5–7 minutes until softened.

Step 7

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

Step 8

Add the chopped spinach to the skillet and cook until wilted, about 2 minutes.

Step 9

When the rice is done, fluff it with a fork and add it to the skillet with the vegetables.

Step 10

Stir in the toasted nuts and seeds. Add soy sauce, lemon juice, and black pepper, mixing thoroughly.

Step 11

Taste and adjust seasoning if needed. Remove from heat and serve warm.

Step 12

Enjoy your nutrient-packed Health Nut Brown Rice as a main dish or a side!

Nutrition Facts

Serving size	1198.6 grams (1198.6g)

Amount per serving	% Daily Value*
Calories	1143

Total Fat 82.70g	106%
Saturated Fat 11.00g	55%
Polyunsaturated Fat 9.80g
Cholesterol 0mg	0%
Sodium 1932mg	84%
Total Carbohydrate 80.30g	29%
Dietary Fiber 17.40g	62%
Total Sugars 10.20g
Protein 35.30g	71%

Vitamin D 0IU	0%
Calcium 349mg	27%
Iron 10mg	58%
Potassium 2129mg	45%

*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: 61.7%

Protein: 11.7%

Carbs: 26.6%