Heart-Healthy Flavorful Vegetable Rice
Elevate your weeknight meals with this "Heart-Healthy Flavorful Vegetable Rice," a wholesome and vibrant dish that combines nutrient-packed brown rice with an array of colorful vegetables, delivering both taste and nourishment. Simmered with fragrant garlic and a splash of low-sodium vegetable broth, this recipe brings out the natural sweetness of red bell peppers, carrots, and zucchini while retaining the crunch of broccoli florets. A dash of fresh parsley and a zesty hint of lemon juice perfectly round out the flavor profile, making it irresistibly delicious. Prepared in just under 45 minutes, this high-fiber, low-sodium recipe is ideal for busy families seeking a satisfying yet healthy comfort food option. Enjoy it as a hearty vegetarian main dish or a vibrant side to complement your favorite protein. Perfect for meal prep, this dish is as versatile and flavorful as it is heart-healthy!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 1 medium red bell pepper, chopped
- 1 medium carrot, peeled and diced
- 1 cup broccoli florets
- 1 small zucchini, sliced
- 2 cloves garlic, minced
- 1 cup low-sodium vegetable broth
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice
- taste salt
Instructions
Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming gummy.
In a medium saucepan, bring 2 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Cook for about 25 to 30 minutes, or until the rice is tender and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes.
While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 2 minutes until it becomes translucent.
Add the red bell pepper, carrot, and broccoli to the skillet and sauté for an additional 5 minutes until the vegetables start to soften.
Add the sliced zucchini and minced garlic, and continue cooking for 2 more minutes, stirring occasionally to ensure even cooking.
Pour in the vegetable broth and bring the mixture to a gentle simmer. Cook for 5 minutes or until the vegetables are tender but still crisp.
Once the rice is ready, fluff it with a fork and add it to the skillet with the vegetables. Stir well to combine all ingredients.
Season with ground black pepper, fresh parsley, and lemon juice. Taste and adjust salt as needed for personal preference.
Serve warm and enjoy your heart-healthy flavorful vegetable rice.
Nutrition Facts
Calories |
543 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2621 mg | 114% | |
| Total Carbohydrate | 87.4 g | 32% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 20.3 g | ||
| Protein | 14.3 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 218 mg | 17% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1473 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.
