Heart-Healthy Rice with Mixed Vegetables
Transform your mealtime into a nourishing experience with this 'Heart-Healthy Rice with Mixed Vegetables' recipe. Packed with fiber-rich brown rice and an array of vibrant, nutrient-dense vegetables like carrots, broccoli, red bell peppers, and mushrooms, this dish is both satisfying and wholesome. Enhanced with the umami of low-sodium soy sauce and the savory depth of garlic and onions, it offers impeccable flavor while supporting heart health. Cooked with low-sodium vegetable broth and olive oil, this recipe maintains a light yet delicious profile, perfect for health-conscious eaters. Ready in under an hour and ideal for family dinners, this versatile recipe is great as a vegetarian main dish or nourishing side. Bursting with colorful veggies and finished with fresh parsley, it’s a flavorful way to prioritize your well-being without sacrificing taste.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 cup low-sodium vegetable broth
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 large carrot, sliced
- 1 medium red bell pepper, diced
- 1 cup broccoli florets
- 0.5 cup green peas, frozen
- 1 cup mushrooms, sliced
- 2 tablespoons soy sauce, low-sodium
- 0.5 teaspoon black pepper, freshly ground
- 2 tablespoons parsley, chopped
Instructions
Rinse the brown rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed rice, water, and vegetable broth. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let it simmer for about 30-35 minutes or until the rice is cooked and the liquid is absorbed.
While the rice is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.
Add the diced onion and sauté for about 3-4 minutes until translucent.
Add the minced garlic and sliced carrot, continue to sauté for another 3 minutes until the carrot begins to soften.
Stir in the diced red bell pepper, broccoli florets, sliced mushrooms, and frozen peas. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp.
Add the cooked rice to the vegetable mixture in the skillet. Stir in the low-sodium soy sauce and freshly ground black pepper, mixing well to combine all ingredients.
Allow the mixture to cook for an additional 3-4 minutes to let the flavors meld together.
Remove from heat and garnish with chopped parsley before serving.
Nutrition Facts
Calories |
744 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1413 mg | 61% | |
| Total Carbohydrate | 98.1 g | 36% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 21.8 g | ||
| Protein | 22.7 g | 45% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 218 mg | 17% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1755 mg | 37% | |
*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.
