Low Fat Flavorful Rice Quinoa Mix
Elevate your mealtime with this Low Fat Flavorful Rice Quinoa Mix, a nutrient-packed dish blending the hearty earthiness of brown rice with the nutty charm of quinoa. Infused with bold spices like cumin and turmeric, and enriched with vibrant vegetables including red bell pepper, carrot, and onion, this recipe delivers both robust taste and health benefits. Simmered to perfection in low-sodium vegetable broth, the grains absorb a depth of flavor while staying light and wholesome. Finished with a sprinkle of fresh parsley, this dish offers a satisfying, guilt-free option perfect for clean eating, meal prep, or as a versatile side for your favorite protein. Ready in just 45 minutes, this gluten-free and low-fat recipe will quickly become a household favorite! Keywords: low-fat rice quinoa mix recipe, healthy rice and quinoa dish, flavorful quinoa rice pairing.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Quinoa
- 3 cups Low-sodium vegetable broth
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 medium Red bell pepper, diced
- 1 medium Carrot, diced
- 1 teaspoon Cumin powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Olive oil
Instructions
Rinse the brown rice and quinoa separately under cold water to remove excess starch and any saponins.
In a large saucepan, heat olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until translucent.
Add the minced garlic, red bell pepper, and carrots to the pan, and continue to sauté for another 3-4 minutes until the vegetables begin to soften.
Stir in the cumin and turmeric, allowing the spices to toast and become fragrant, about 1 minute.
Add the rinsed brown rice and quinoa to the saucepan, stirring to combine everything thoroughly with the vegetables and spices.
Pour in the low-sodium vegetable broth and stir well. Increase the heat to bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the saucepan, and let the mixture simmer for about 25 minutes or until the rice and quinoa are cooked and all the liquid is absorbed.
Season with salt and black pepper, adjusting to taste, then remove from heat.
Let the rice and quinoa sit covered for 5 minutes to allow the flavors to meld together.
Fluff the rice-quinoa mixture with a fork, then gently stir in the fresh parsley.
Serve warm and enjoy this low-fat, deliciously flavorful dish!
Nutrition Facts
Calories |
1093 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2850 mg | 124% | |
| Total Carbohydrate | 173.2 g | 63% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 15.9 g | ||
| Protein | 33.2 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 181 mg | 14% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 1574 mg | 33% | |
*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.
