Dairy-Free Savory Rice with Tomato and Vegetable Stew
Savor the comforting flavors of this Dairy-Free Savory Rice with Tomato and Vegetable Stew, a wholesome and vibrant dish that's perfect for a satisfying weeknight dinner or meal prep. This recipe combines tender brown rice with a rich, hearty stew made from a medley of fresh vegetables like zucchini, carrots, and bell peppers, all simmered in a flavorful tomato base seasoned with cumin, paprika, and a hint of lemon for a zesty finish. It's completely plant-based, dairy-free, and nutrient-packed, making it a fantastic choice for health-conscious eaters and those following a vegan diet. Ready in just around an hour, this dish is not only easy to prepare but also utilizes simple pantry staples for maximum convenience. Serve it as a standalone entrée or pair with your favorite side dishes for a truly delightful culinary experience—comfort food has never been this nourishing!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 bell peppers (any color), diced
- 1 zucchini, diced
- 2 carrots, sliced
- 28 ounces canned diced tomatoes
- 3 cups vegetable broth
- 2 cups brown rice
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 1 bay leaf
- 2 tablespoons lemon juice
Instructions
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and cook for 3-4 minutes until softened.
Add the minced garlic, diced bell peppers, diced zucchini, and sliced carrots to the pot. Continue to cook for another 5 minutes, stirring occasionally.
Stir in the canned diced tomatoes and vegetable broth. Bring the mixture to a simmer.
Add the cumin, paprika, salt, black pepper, and the bay leaf to the pot. Stir well and let it simmer covered for 15 minutes, allowing the flavors to meld.
Meanwhile, rinse the brown rice under cold water. In another pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the brown rice and toast it for 2-3 minutes.
Pour 4 cups of water into the pot with the rice, bring to a boil, then reduce heat to low, cover, and let it simmer for about 20-25 minutes or until the rice is tender and water is absorbed.
Remove the bay leaf from the stew. Stir in the fresh parsley and lemon juice to enhance the flavor just before serving.
Serve the savory rice with a generous ladle of the tomato and vegetable stew on top. Enjoy your dairy-free meal!
Nutrition Facts
Calories |
1668 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.6 g | 101% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 12.9 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 5236 mg | 228% | |
| Total Carbohydrate | 211.4 g | 77% | |
| Dietary Fiber | 44.5 g | 159% | |
| Total Sugars | 58.5 g | ||
| Protein | 38.9 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 650 mg | 50% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 4997 mg | 106% | |
*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.
