High Protein Mixed Vegetable Rice
Elevate your weeknight dinner with this hearty and wholesome High Protein Mixed Vegetable Rice recipe! Packed with the goodness of nutrient-rich brown rice, protein-packed quinoa, and tender chickpeas, this dish offers a deliciously satisfying way to fuel your body. A medley of fresh veggies—including broccoli, carrots, and red bell pepper—adds vibrant color, crunch, and a burst of flavor, while aromatic garlic, onions, and warm spices like turmeric and cumin enhance every bite. Simmered in flavorful vegetable broth, this one-pot meal is simple to prepare and perfect for busy lifestyles, ready in just under an hour. Vegan-friendly and loaded with plant-based protein, this dish is ideal for meal prep or as a nutritious main course for your family. Serve it warm, and enjoy the ultimate blend of health and taste!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup quinoa
- 1 15-oz can chickpeas
- 1 cup broccoli florets
- 1 medium carrot
- 1 medium red bell pepper
- 0.5 cup green peas
- 1 medium onion
- 3 cloves garlic
- 3 cups vegetable broth
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon cumin powder
- 1 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice and quinoa under cold water until the water runs clear.
Drain and rinse the canned chickpeas.
Chop the broccoli florets into small pieces, peel and dice the carrot, chop the red bell pepper into small pieces, and finely chop the onion.
Mince the garlic cloves.
In a large saucepan, heat the olive oil over medium heat.
Add the chopped onion and garlic to the pan. Cook until the onion becomes translucent, about 3-4 minutes.
Add the brown rice and quinoa to the saucepan and stir continuously for 2 minutes to toast them slightly.
Pour in the vegetable broth and add the turmeric powder, cumin powder, salt, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the saucepan with a lid.
Simmer for 10 minutes, then stir in the broccoli, carrot, red bell pepper, and chickpeas.
Cover again and allow to cook for an additional 10-15 minutes, or until the rice and quinoa are cooked and the liquid has been absorbed.
In the last 5 minutes of cooking, stir in the green peas and soy sauce. Adjust seasoning with more salt and pepper if needed.
Once cooked, fluff the rice mixture with a fork, ensuring it's evenly mixed.
Serve warm as a main dish.
Nutrition Facts
Calories |
470 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1227 mg | 53% | |
| Total Carbohydrate | 73.2 g | 27% | |
| Dietary Fiber | 16.1 g | 57% | |
| Total Sugars | 13.5 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 134 mg | 10% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 995 mg | 21% | |
*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.
