Low Fat Flavorful Vegetable Rice
Elevate your mealtime with this vibrantly wholesome recipe for Low Fat Flavorful Vegetable Rice — a nutrient-packed dish perfect for health-conscious food lovers. Featuring tender brown rice, a medley of colorful vegetables like carrots, zucchini, and bell peppers, and aromatic spices including cumin, coriander, and turmeric, this dish is a symphony of taste and texture. A dash of fresh ginger and minced garlic amplifies its warmth, while a drizzle of lemon juice and fresh cilantro add a refreshing twist to every bite. This one-pot wonder is low in fat, easy to prepare, and ready in under an hour, making it ideal for busy weeknights or meal prep. Pair it with your favorite protein or enjoy it as a standalone light yet satisfying meal. Perfect for vegetarians, vegans, and anyone seeking a healthy, flavorful option!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 teaspoon olive oil
- 1 medium, finely chopped onion
- 1 medium, diced carrot
- 1 small, diced red bell pepper
- 1 medium, diced zucchini
- 2 cloves, minced garlic
- 1 teaspoon, grated fresh ginger
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup frozen peas
- 0.25 cup, chopped fresh cilantro
- 1 tablespoon lemon juice
Instructions
Rinse the brown rice under cold water and drain well.
In a medium saucepan, bring 2 cups of water to a boil. Add the brown rice and a pinch of salt. Cover and reduce the heat to low. Simmer for 30-35 minutes or until the rice is tender and the water is absorbed.
In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.
Add the diced carrot, red bell pepper, and zucchini to the skillet. Cook for 5-7 minutes, stirring occasionally until the vegetables begin to soften.
Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.
Add the cumin powder, coriander powder, turmeric powder, and sauté for an additional 1 minute to toast the spices.
Mix in the cooked brown rice and frozen peas, stirring until everything is well combined and the peas are heated through.
Season the rice with salt and black pepper, then remove from heat.
Garnish the vegetable rice with chopped fresh cilantro and drizzle with lemon juice before serving.
Nutrition Facts
Calories |
635 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4306 mg | 187% | |
| Total Carbohydrate | 105.0 g | 38% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 32.3 g | ||
| Protein | 16.4 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 210 mg | 16% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1489 mg | 32% | |
*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.
