Low Fat Savory Rice with Tomato and Vegetable Stew
Elevate your weeknight meals with this wholesome and flavorful Low Fat Savory Rice with Tomato and Vegetable Stew! This recipe combines heart-healthy long-grain brown rice with a vibrant medley of sautéed vegetables simmered in a zesty tomato-based stew. The addition of garlic, fragrant oregano, and basil infuses the dish with Mediterranean-inspired goodness, while low-sodium vegetable broth keeps it light and nourishing. Perfect for meal prep or dinner with the family, this hearty yet low-fat dish is packed with vitamins and fiber, making it an ideal option for those seeking a wholesome, plant-based meal. Serve it warm garnished with fresh parsley for a refreshing burst of flavor and a beautiful presentation.
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Recipe Information
Ingredients
- 1 cup long-grain brown rice
- 2 cups water
- 1 teaspoon olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 red bell pepper, diced
- 1 medium zucchini, diced
- 1 medium carrot, diced
- 14.5 oz canned diced tomatoes, no salt added
- 1 cup vegetable broth, low sodium
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons fresh parsley, chopped
Instructions
To cook the rice, rinse 1 cup of long-grain brown rice under cold water until the water runs clear.
In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for 30-35 minutes until the rice is cooked and the water is absorbed.
While the rice is cooking, heat 1 teaspoon of olive oil in a large skillet over medium heat.
Add the finely chopped onion and minced garlic to the skillet. Sauté for 3-4 minutes until the onion becomes translucent.
Add the diced red bell pepper, diced zucchini, and diced carrot to the skillet. Cook for another 5-6 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the 14.5 oz of canned diced tomatoes, 1 cup of low sodium vegetable broth, and 2 tablespoons of tomato paste. Mix well to combine.
Season the stew with 1 teaspoon of dried oregano, 1 teaspoon of dried basil, 0.25 teaspoon of black pepper, and 0.25 teaspoon of salt.
Simmer the stew for 15 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined.
Once the rice is cooked, fluff it with a fork and divide it among four serving plates.
Spoon the tomato and vegetable stew over the rice.
Garnish each serving with 2 tablespoons of freshly chopped parsley before serving.
Nutrition Facts
Calories |
635 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 872 mg | 38% | |
| Total Carbohydrate | 108.4 g | 39% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 36.2 g | ||
| Protein | 17.1 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 2722 mg | 58% | |
*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.
