Low Fat Rice with Mixed Vegetables
Packed with vibrant colors and wholesome flavors, our Low Fat Rice with Mixed Vegetables is a nutritious, heart-healthy dish that’s both satisfying and simple to prepare. Featuring nutty brown rice as the fiber-rich base, this recipe is loaded with an array of mixed vegetables like sweet bell peppers, crunchy carrots, and tender zucchini, all sautéed to perfection. The addition of garlic and a touch of low-sodium soy sauce enhances the savory profile, while green onions provide a fresh finishing touch. Perfect for meal prep or as a light main course, this low-fat recipe is ready in under 50 minutes, making it an ideal choice for busy weeknight dinners. Serve it hot for a comforting, flavorful experience that aligns with your wellness goals! Keywords: low-fat rice recipe, mixed vegetable rice, healthy rice dish, easy vegetarian recipes.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 medium onion
- 1 medium bell pepper
- 2 medium carrots
- 1 small zucchini
- 0.5 cup frozen peas
- 1 tablespoon olive oil
- 2 cloves garlic
- 1 tablespoon low-sodium soy sauce
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon salt
- 2 stalks green onions
Instructions
Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming gummy.
In a medium-sized pot, bring the 2 cups of water to a boil. Add the rinsed brown rice, a pinch of salt, and bring back to a boil. Once boiling, reduce the heat to low, cover with a lid, and let simmer for 30 minutes or until the rice is tender and water is fully absorbed.
While the rice is cooking, prepare the vegetables: finely chop the onion, deseed and dice the bell pepper, peel and slice the carrots, dice the zucchini, and slice the green onions. Mince the garlic cloves.
In a large non-stick skillet over medium heat, add 1 tablespoon of olive oil. Add the chopped onions and garlic, sautéing for about 2 minutes until fragrant.
Add the carrots to the skillet, cooking for another 3 minutes or until they start to soften.
Add the bell pepper and zucchini to the skillet, continuing to sauté for another 5 minutes, stirring occasionally.
Stir in the frozen peas, allowing them to cook for about 2 minutes until heated through.
Once the rice is cooked, add it to the skillet with the vegetables. Stir well to combine.
Pour in the low-sodium soy sauce and sprinkle the ground black pepper over the mixture. Stir evenly to coat the rice and vegetables.
Taste and add salt if needed.
Garnish with sliced green onions before serving.
Serve hot as a side dish or as a light main course.
Nutrition Facts
Calories |
641 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3240 mg | 141% | |
| Total Carbohydrate | 107.8 g | 39% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 33.0 g | ||
| Protein | 18.4 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 216 mg | 17% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1618 mg | 34% | |
*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.
