Low Fat Mixed Vegetable Rice
Elevate your mealtime with this vibrant and nutritious Low Fat Mixed Vegetable Rice recipe, a wholesome dish that’s brimming with flavor and perfect for health-conscious food lovers. Made with nutty brown rice as the base, this dish features a medley of colorful vegetables—like carrots, green beans, and sweet corn—sautéed with aromatic onion and garlic for a flavor-packed experience. Lightly seasoned with low-sodium soy sauce, salt, and pepper, it achieves the perfect balance of savory goodness while remaining low in fat. Fresh cilantro and spring onions provide a fragrant, zesty finish, making this dish as visually appealing as it is delicious. Ready in under an hour, this easy one-pan recipe is ideal for meal prepping, a quick weeknight dinner, or as a nutritional side to complement your favorite protein. Healthy, filling, and bursting with brightness—this is your go-to recipe for guilt-free indulgence!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 1 teaspoon Olive oil
- 1 medium Onion, finely chopped
- 2 units Garlic cloves, minced
- 1 medium Carrot, diced
- 1 medium Red bell pepper, diced
- 1 cup Green beans, cut into 1-inch pieces
- 0.5 cup Frozen peas
- 0.5 cup Corn kernels
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Soy sauce, low-sodium
- 2 tablespoons Spring onions, chopped
- 2 tablespoons Fresh cilantro, chopped
Instructions
Rinse the brown rice under cold water until the water runs clear. This will remove excess starch and help the rice cook evenly.
In a medium-sized saucepan, bring 2 cups of water to a boil over high heat. Add the rinsed rice, cover the pan, and reduce the heat to low. Simmer for about 30-35 minutes until the rice is tender and most of the water is absorbed. Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork before using.
While the rice is cooking, heat a large non-stick skillet or wok over medium heat and add 1 teaspoon of olive oil.
Once the oil is hot, add the chopped onion and sauté for 2-3 minutes until translucent.
Add the minced garlic and sauté for an additional 1 minute until fragrant.
Stir in the diced carrot, red bell pepper, green beans, and cook for 5-7 minutes until the vegetables are just tender.
Add the frozen peas and corn kernels to the skillet, and cook for another 3-4 minutes until all vegetables are heated through and tender.
Season the vegetable mixture with salt and black pepper.
Add the cooked brown rice to the skillet, and mix thoroughly to combine with the vegetables.
Drizzle 1 tablespoon of low-sodium soy sauce over the rice and vegetable mixture, stirring well to incorporate the flavors evenly.
Cook for an additional 2-3 minutes, allowing the soy sauce to coat the rice and vegetables thoroughly.
Remove the skillet from the heat and stir in the chopped spring onions and cilantro.
Serve the low-fat mixed vegetable rice hot as a main dish or as a side to a favorite protein. Enjoy!
Nutrition Facts
Calories |
654 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1776 mg | 77% | |
| Total Carbohydrate | 109.7 g | 40% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 27.4 g | ||
| Protein | 19.4 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 197 mg | 15% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1541 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.
