High Protein Rice with Mixed Vegetables
Elevate your weeknight dinner routine with this nutritious and satisfying High Protein Rice with Mixed Vegetables recipe! Bursting with vibrant colors and wholesome flavors, this dish combines fiber-rich brown rice and protein-packed quinoa with an array of fresh vegetables like carrots, bell peppers, broccoli, and peas. Tossed with tender chickpeas, fragrant spices, and a savory splash of soy sauce, this one-pot meal is a perfect blend of health and taste. It’s quick to prepare in just 45 minutes, making it an ideal option for busy weeknights. Serve it as a standalone nutrient-dense main course or pair it with your favorite protein for a hearty, balanced meal. This recipe is perfect for meal prepping, vegan-friendly, and sure to become a family favorite!
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Recipe Information
Ingredients
- 1 cup brown rice
- 0.5 cup quinoa
- 1 cup chickpeas, cooked or canned (drained and rinsed)
- 1 medium carrot, diced
- 1 medium bell pepper, diced
- 1 cup broccoli florets
- 0.5 cup frozen green peas
- 1 small onion, finely chopped
- 2 pieces garlic cloves, minced
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 teaspoon cumin powder
- 0.5 teaspoon black pepper
- 1 teaspoon salt
- 2 cups vegetable broth
- 2 tablespoons cilantro, chopped
Instructions
Rinse the brown rice and quinoa under cold water until the water runs clear. This helps remove any excess starch and reduces the risk of sticking.
In a medium-sized pot, add 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until translucent.
Add minced garlic and sauté for another 30 seconds until fragrant.
Add the rinsed brown rice and quinoa to the pot and stir for 1-2 minutes allowing them to toast slightly.
Pour in the vegetable broth, bring to a boil, then reduce the heat to low, cover, and let simmer for 15 minutes.
In a large frying pan, add the remaining 1 tablespoon of olive oil over medium heat. Add carrots and bell pepper, and sauté for 3-4 minutes.
Add broccoli florets, frozen peas, and chickpeas to the pan. Season with cumin powder, black pepper, and salt. Stir well and cook for another 4-5 minutes until the vegetables are tender but not overcooked.
Stir in the soy sauce and cook for an additional minute to blend the flavors.
Once the rice and quinoa are cooked, remove from heat and let sit for 5 minutes covered.
Fluff the rice mixture with a fork and then add it to the pan with the mixed vegetables. Stir well to combine everything evenly.
Garnish with chopped cilantro and serve warm.
Nutrition Facts
Calories |
329 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.3 g | 13% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1169 mg | 51% | |
| Total Carbohydrate | 48.9 g | 18% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 9.2 g | ||
| Protein | 12.5 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 90 mg | 7% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 673 mg | 14% | |
*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.
