High Protein Flavorful Rice and Vegetable Mix
Elevate your mealtime with this High Protein Flavorful Rice and Vegetable Mix, a wholesome dish loaded with vibrant veggies, hearty grains, and protein-packed chickpeas. The combination of nutty brown rice and quinoa creates a satisfying base, while the medley of red bell peppers, broccoli, and carrots adds a burst of freshness and color. Infused with aromatic spices like cumin, coriander, and turmeric, this dish is both healthy and irresistibly flavorful. A splash of lemon juice and a sprinkle of fresh parsley tie everything together beautifully for a zesty finish. Perfect as a standalone vegetarian meal or served as a side dish, this recipe is a nutrient-rich, gluten-free option that's simple to make in under an hour. Ideal for meal prep, it’s sure to become a go-to favorite for busy weeknights or crowd-pleasing dinners.
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Recipe Information
Ingredients
- 1 cup brown rice
- 0.5 cup quinoa
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 medium red bell pepper, diced
- 1 cup broccoli florets
- 1 cup carrots, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups low-sodium vegetable broth
- 3 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon coriander
- 0.5 teaspoon turmeric
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the brown rice and quinoa together in a fine mesh strainer under cool running water until the water runs clear.
In a large saucepan over medium heat, add the olive oil. Once hot, add the diced onion and cook until translucent, about 5-7 minutes.
Add the garlic, red bell pepper, broccoli florets, and carrots to the saucepan. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the cumin, coriander, turmeric, salt, and black pepper. Continue to cook for 1-2 minutes until the spices are fragrant.
Add the rinsed brown rice and quinoa to the saucepan, stirring to coat with the vegetable mixture.
Pour in the vegetable broth and stir. Bring the mixture to a boil, then reduce the heat to low and cover the saucepan.
Simmer for 25-30 minutes until the rice and quinoa are cooked and tender, ensuring that the liquid is absorbed.
Stir in the drained chickpeas, and cook for an additional 5 minutes to warm them through.
Before serving, remove from heat and stir in the fresh parsley and lemon juice.
Adjust seasoning with additional salt and pepper to taste, if needed. Serve warm.
Nutrition Facts
Calories |
1690 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.5 g | 62% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4088 mg | 178% | |
| Total Carbohydrate | 257.2 g | 94% | |
| Dietary Fiber | 49.0 g | 175% | |
| Total Sugars | 40.7 g | ||
| Protein | 64.7 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 564 mg | 43% | |
| Iron | 23.8 mg | 132% | |
| Potassium | 3308 mg | 70% | |
*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.
