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!
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Recipe Information
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
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium-sized pot, combine the rinsed brown rice, water, and salt. Bring to a boil over medium-high heat.
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.
While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat.
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.
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.
Stir in the minced garlic and cook for 1 more minute until fragrant.
Add the chopped spinach to the skillet and cook until wilted, about 2 minutes.
When the rice is done, fluff it with a fork and add it to the skillet with the vegetables.
Stir in the toasted nuts and seeds. Add soy sauce, lemon juice, and black pepper, mixing thoroughly.
Taste and adjust seasoning if needed. Remove from heat and serve warm.
Enjoy your nutrient-packed Health Nut Brown Rice as a main dish or a side!
Nutrition Facts
Calories |
1143 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.7 g | 106% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 9.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1932 mg | 84% | |
| Total Carbohydrate | 80.3 g | 29% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 10.2 g | ||
| Protein | 35.3 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 349 mg | 27% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 2129 mg | 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.
