Heart-Healthy Stir-Fried Vegetables with Rice
Elevate your mealtime with this vibrant, heart-healthy stir-fried vegetables with rice recipe, packed with wholesome ingredients and bold flavors. Featuring nutrient-rich brown rice paired with a medley of colorful vegetables like broccoli, carrots, snap peas, and zucchini, this dish is a feast for the eyes and your body. The aromatic combination of freshly grated ginger, minced garlic, and a drizzle of low-sodium soy sauce ensures a perfectly balanced flavor profile, while a touch of sesame oil and toasted sesame seeds add depth and crunch. Ready in just 45 minutes, this quick and easy stir-fry is ideal for busy weeknights, offering a satisfying and nutritious meal that’s vegan-friendly, low in sodium, and bursting with plant-powered goodness. Garnish with fresh green onions for a vibrant finish and serve piping hot for a dish that’s as nourishing as it is delicious. Perfect for anyone looking to enjoy a heart-healthy lifestyle without sacrificing flavor!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 cups broccoli florets
- 1 medium carrot (sliced thinly)
- 1 medium red bell pepper (sliced into strips)
- 1 medium zucchini (sliced into half-moons)
- 1 cup snap peas
- 1 tablespoon extra virgin olive oil
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon fresh ginger (grated)
- 2 cloves garlic (minced)
- 1 teaspoon sesame oil
- 1 teaspoon toasted sesame seeds
- 2 tablespoons green onion (chopped for garnish, optional)
Instructions
Rinse the brown rice under cold water. In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil, reduce the heat to low, cover, and simmer for 25-30 minutes until the rice is tender and the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
While the rice is cooking, prepare the vegetables: cut the broccoli into bite-sized florets, thinly slice the carrot, slice the red bell pepper into strips, cut the zucchini into half-moons, and rinse the snap peas.
In a large nonstick skillet or wok, heat the olive oil over medium-high heat. Add the broccoli and carrots to the pan and stir-fry for 3-4 minutes until they begin to soften.
Add the red bell pepper, zucchini, and snap peas to the skillet. Continue stir-frying for another 4-5 minutes until the vegetables are tender-crisp and vibrant in color.
Push the vegetables to the sides of the skillet to create a small space in the center. Add the grated ginger and minced garlic to the center and stir them for 30 seconds until fragrant.
Drizzle the soy sauce and sesame oil over the vegetables. Toss everything together in the skillet until evenly coated and heated through, about 1 minute.
Remove the skillet from heat and sprinkle the vegetables with toasted sesame seeds. Taste and adjust the seasoning if needed.
Spoon the cooked brown rice onto plates or into bowls. Top with the stir-fried vegetables. Garnish with chopped green onion if desired. Serve immediately.
Nutrition Facts
Calories |
730 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1140 mg | 50% | |
| Total Carbohydrate | 93.2 g | 34% | |
| Dietary Fiber | 19.5 g | 70% | |
| Total Sugars | 23.5 g | ||
| Protein | 24.9 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 304 mg | 23% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 1189 mg | 25% | |
*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.
