Heart-Healthy Seven-Colored Brown Rice
Brighten up your plate and nourish your body with this Heart-Healthy Seven-Colored Brown Rice recipe! Packed with colorful, nutrient-rich vegetables like red and yellow bell peppers, zucchini, carrots, purple cabbage, green peas, and corn, this dish is a feast for both the eyes and the taste buds. The nutty flavor of tender brown rice is perfectly complemented by a garlic-infused vegetable medley, seasoned with low-sodium soy sauce and a hint of black pepper. Finished with a burst of citrus from freshly squeezed lemon juice and a sprinkle of chopped cilantro, this vibrant dish is wholesome, flavorful, and heart-friendly. Perfect as a light main course or a side dish, it’s a quick and easy recipe that brings color and nutrition to your table while keeping your health in focus.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1.5 cups brown rice
- 3 cups water
- 2 tablespoons olive oil
- 1 medium red bell pepper, diced
- 1 medium yellow bell pepper, diced
- 1 medium zucchini, diced
- 1 medium carrot, grated
- 1 cup purple cabbage, thinly sliced
- 1 cup green peas, fresh or frozen
- 1 cup corn kernels, fresh or frozen
- 3 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped
- 0.5 lemon, juiced
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium pot, combine the brown rice and water. Bring to a boil over medium-high heat.
Once boiling, reduce to a simmer, cover, and cook for about 30-35 minutes or until the rice is tender and water is absorbed.
While the rice is cooking, heat olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for about 1 minute until fragrant.
Add the diced red and yellow bell peppers, zucchini, grated carrot, and purple cabbage to the skillet. Stir well.
Cook the vegetables for about 5-7 minutes until they are tender-crisp.
Stir in the green peas and corn kernels, cooking for another 2-3 minutes.
Season the mixed vegetables with low-sodium soy sauce and black pepper, stirring to combine.
Once the brown rice is cooked, fluff it with a fork, and add it to the skillet with the vegetables.
Gently mix the rice with the vegetables until everything is well combined.
Remove from heat and sprinkle with chopped fresh cilantro and a squeeze of lemon juice for a fresh touch.
Serve warm, and enjoy your healthy and colorful meal.
Nutrition Facts
Calories |
1098 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.0 g | 46% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1178 mg | 51% | |
| Total Carbohydrate | 174.2 g | 63% | |
| Dietary Fiber | 31.6 g | 113% | |
| Total Sugars | 45.3 g | ||
| Protein | 35.3 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 2790 mg | 59% | |
*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.
