Easy Brown Rice with Peppers and Zucchini
Elevate your weeknight dinners with this colorful and nutritious Easy Brown Rice with Peppers and Zucchini! This vibrant dish pairs wholesome, nutty brown rice with sautéed red and yellow bell peppers, tender zucchini, and fragrant garlic for a burst of flavor in every bite. Cooked with your choice of water or vegetable broth for added depth, this one-pan wonder is finished with a refreshing splash of lemon juice and optional parsley for a fresh, zesty twist. Perfect as a hearty vegetarian main or a versatile side dish, this recipe comes together in just 40 minutes, making it ideal for busy schedules while still delivering a healthy, satisfying meal.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water or vegetable broth
- 2 tablespoons olive oil
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 medium zucchini
- 2 units garlic cloves
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
Instructions
Rinse the brown rice under cold water in a fine-mesh sieve.
In a medium saucepan, combine the rinsed rice and 2 cups of water or vegetable broth. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover the saucepan with a lid, and let the rice simmer for 30-35 minutes or until the water is absorbed and the rice is tender.
While the rice is cooking, prepare the vegetables. Dice the red and yellow bell peppers, and slice the zucchini into half-moons. Mince the garlic cloves.
In a large skillet, heat the olive oil over medium heat.
Add the minced garlic to the skillet and sauté for about 1 minute, or until fragrant.
Add the diced bell peppers and sliced zucchini to the skillet. Sauté for about 5-7 minutes, stirring occasionally, until the vegetables are tender and lightly browned.
Season the vegetable mixture with salt and black pepper. Stir well to combine.
Once the brown rice is cooked, fluff it with a fork and add it to the skillet with the sautéed vegetables.
Drizzle the lemon juice over the rice and vegetable mixture, and gently toss everything together to combine.
Taste and adjust seasoning if needed.
Serve warm, garnished with freshly chopped parsley if desired.
Nutrition Facts
Calories |
676 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4948 mg | 215% | |
| Total Carbohydrate | 89.2 g | 32% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 21.1 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1466 mg | 31% | |
*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.
