Brown Rice and Vegetable Saute
Elevate your weeknight meals with this wholesome Brown Rice and Vegetable Sauté, a vibrant and nutrient-packed dish that's as easy to prepare as it is satisfying. This recipe combines tender, nutty brown rice with a colorful medley of sautéed vegetables, including zucchini, carrots, red bell pepper, and frozen peas, all lightly seasoned with low-sodium soy sauce, garlic, and a hint of fresh lemon juice for a zesty finish. Perfect for a quick vegetarian dinner or a healthy side dish, this one-pan wonder comes together in under an hour and is packed with fiber, vitamins, and plant-based goodness. Garnished with fresh parsley, this dish is a delightful blend of hearty flavors and crisp textures, making it an ideal choice for those seeking a nutritious meal without compromising on taste. Serve it warm and enjoy a bowl of comforting, guilt-free deliciousness!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 large carrot, sliced thinly
- 1 medium red bell pepper, diced
- 1 medium zucchini, sliced into half-moons
- 1 cup frozen peas
- 2 tablespoons low-sodium soy sauce
- 0.5 teaspoons black pepper
- 0.25 teaspoons salt
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the brown rice thoroughly under cold running water.
In a medium saucepan, combine 1 cup of brown rice and 2 cups of water. Bring to a boil over medium-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 fully absorbed.
While the rice cooks, prepare the vegetables by dicing the onion, mincing the garlic, slicing the carrot and zucchini, and dicing the red bell pepper.
Heat 2 tablespoons of olive oil in a large skillet or wok over medium heat.
Add the diced onion and cook for 2-3 minutes until translucent.
Stir in the minced garlic and sliced carrots. Cook for another 3 minutes, stirring occasionally.
Add the diced bell pepper and zucchini. Sauté for 5 minutes until softened but still slightly crisp.
Stir in the frozen peas and cook for an additional 2 minutes until heated through.
Once the vegetables are cooked, add the cooked brown rice to the skillet. Stir well to combine.
Drizzle the soy sauce over the mixture and season with black pepper and salt. Stir to coat evenly.
Cook for 2 more minutes, letting the flavors meld together.
Turn off the heat and stir in the fresh parsley and lemon juice.
Serve warm and enjoy your Brown Rice and Vegetable Sauté!
Nutrition Facts
Calories |
190 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 437 mg | 19% | |
| Total Carbohydrate | 26.5 g | 10% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 7.1 g | ||
| Protein | 5.3 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 63 mg | 5% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 481 mg | 10% | |
*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.
