Gluten-Free Savory Rice with Tomato and Vegetable Stew
Delight your taste buds with this wholesome and hearty Gluten-Free Savory Rice with Tomato and Vegetable Stew! This vibrant dish pairs fluffy, perfectly cooked white rice with a rich, aromatic tomato-based stew bursting with fresh vegetables like carrots, bell peppers, and zucchini. Enhanced with fragrant spices like oregano, basil, and a hint of garlic, this recipe is naturally gluten-free and packed with flavor. It’s an easy-to-make, one-skillet meal that's ready in just over an hour, making it a comforting weeknight dinner or a meal-prep favorite. Serve it warm, garnished with freshly chopped parsley, for a nutrient-rich, vegetarian delight your whole family will love. Perfect for those seeking a healthy, gluten-free, and plant-based meal option!
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Recipe Information
Ingredients
- 2 cups white rice
- 3 tablespoons olive oil
- 1 medium onion
- 3 cloves garlic
- 1 large carrot
- 1 large bell pepper
- 1 medium zucchini
- 1 14-ounce can canned diced tomatoes
- 2 tablespoons tomato paste
- 2 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 bay leaf
- 2 tablespoons fresh parsley
- 4 cups water
Instructions
Rinse the rice under cold water until the water runs clear, then drain well.
In a medium-sized pot, combine the rinsed rice and 4 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 18 minutes or until all the water is absorbed and the rice is tender. Remove from heat and let it sit covered for 5 minutes; then fluff with a fork.
While the rice is cooking, prepare the vegetables. Dice the onion, mince the garlic, peel and dice the carrot, chop the bell pepper, and slice the zucchini.
In a large skillet or saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
Add the minced garlic, carrot, and bell pepper to the skillet and sauté for another 5 minutes until the vegetables begin to soften.
Stir in the sliced zucchini, canned diced tomatoes (with their juice), and tomato paste. Mix well to combine.
Pour in the vegetable broth and add the oregano, basil, salt, black pepper, and bay leaf. Stir everything together and bring to a simmer.
Reduce the heat to low, cover, and let the stew simmer for 20 minutes, stirring occasionally, until the vegetables are tender and the flavors meld together.
Remove the bay leaf and taste to adjust seasoning if necessary.
Serve the savory rice on plates and top with the tomato and vegetable stew. Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
1387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.7 g | 78% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 9.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5968 mg | 259% | |
| Total Carbohydrate | 187.6 g | 68% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 50.8 g | ||
| Protein | 28.9 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 440 mg | 34% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 3367 mg | 72% | |
*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.
