Heart-Healthy Flavorful Rice and Vegetable Mix
Elevate your mealtime with this vibrant and *Heart-Healthy Flavorful Rice and Vegetable Mix*, a wholesome dish brimming with nutrient-packed ingredients. Perfect for busy weeknights or meal prep, this recipe stars hearty brown rice, a medley of colorful vegetables like red bell peppers, zucchini, carrots, and peas, and a boost of plant-based goodness from low-sodium vegetable broth. Infused with a hint of turmeric and a zesty squeeze of fresh lemon, each bite is bursting with bold, satisfying flavors. Ready in under an hour, this one-skillet wonder is an easy-to-make, nutrient-dense option that’s low in sodium and full of fiber. Ideal as a delicious vegan entrée or a savory side dish, it's a versatile crowd-pleaser that’s as good for your heart as it is for your taste buds.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 1 medium onion
- 2 large garlic cloves
- 1 medium red bell pepper
- 1 medium zucchini
- 1 medium carrot
- 1 cup frozen peas
- 0.5 cup low-sodium vegetable broth
- 0.5 teaspoon ground turmeric
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon sea salt
- 0.25 cup fresh parsley
- 1 small lemon
Instructions
Rinse the brown rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice, reduce the heat to low, cover, and simmer for about 30 minutes or until the rice is tender and the water is absorbed.
While the rice is cooking, prepare the vegetables. Dice the onion, mince the garlic, and cut the red bell pepper, zucchini, and carrot into small chunks.
In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, sautéing until the onion becomes translucent, about 3 minutes.
Add the red bell pepper, zucchini, and carrot to the skillet. Cook, stirring occasionally, until the vegetables begin to soften, about 5-7 minutes.
Stir in the frozen peas, vegetable broth, ground turmeric, ground black pepper, and sea salt. Cook for another 3 minutes, allowing the flavors to meld.
Once the rice is cooked, add it to the skillet with the vegetables. Mix thoroughly to combine all the ingredients.
Chop the fresh parsley and sprinkle it over the rice and vegetable mix.
Cut the lemon in half and squeeze its juice over the dish, adding a bright, fresh flavor.
Serve warm as a main dish or alongside your favorite heart-healthy entrée.
Nutrition Facts
Calories |
722 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3186 mg | 139% | |
| Total Carbohydrate | 123.3 g | 45% | |
| Dietary Fiber | 22.5 g | 80% | |
| Total Sugars | 38.8 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1923 mg | 41% | |
*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.
