Low Sodium Flavorful Rice and Vegetable Mix
Embrace wholesome eating without compromising on flavor with this Low Sodium Flavorful Rice and Vegetable Mix. Perfect for those seeking a heart-healthy dish, this recipe combines nutty brown rice with a vibrant medley of colorful vegetables like zucchini, bell peppers, carrots, and peas, all sautéed in aromatic olive oil and garlic. Enhanced with low-sodium vegetable broth, fresh herbs like parsley and basil, and a hint of lemon zest, this nutrient-packed dish is a testament to the power of simple, fresh ingredients. Ready in just under an hour, it’s ideal for meal prep or as a satisfying side dish. Whether served warm or stored for later, this low-sodium recipe offers bold flavors and guilt-free indulgence with every bite.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 2 tablespoons Olive oil
- 1 medium, diced Yellow onion
- 3 minced Garlic cloves
- 1 medium, diced Red bell pepper
- 1 medium, diced Zucchini
- 1 medium, diced Carrot
- 1 cup Low-sodium vegetable broth
- 1 cup Frozen peas
- 1 cup, halved Cherry tomatoes
- 0.5 cup, chopped Fresh parsley
- 0.25 cup, chopped Fresh basil
- 0.5 teaspoon Black pepper
- 1 teaspoon Dried oregano
- 1 teaspoon Lemon zest
Instructions
Rinse the brown rice in a fine mesh strainer under cold water. This helps remove surface starch and prevents it from becoming mushy.
In a medium pot, combine the rinsed brown rice and 2 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for 40 minutes or until the rice is tender and the water is absorbed. Remove from heat and let sit, covered, for an additional 10 minutes.
In a large skillet, heat 2 tablespoons of olive oil over medium heat.
Add the diced onion and minced garlic to the skillet, sautéing for 3-4 minutes until the onion is translucent and the garlic is fragrant.
Add the diced red bell pepper, zucchini, and carrot to the skillet. Sauté for another 5 minutes until the vegetables are softened.
Pour in one cup of low-sodium vegetable broth and continue to cook for 3 minutes, allowing the flavors to meld.
Stir in the cooked rice, frozen peas, halved cherry tomatoes, and a half teaspoon of black pepper into the vegetable mixture. Cook for an additional 5 minutes to heat through, stirring occasionally.
Remove the skillet from heat and stir in the chopped fresh parsley, fresh basil, dried oregano, and lemon zest.
Taste and adjust the seasoning as desired, keeping in mind the low sodium requirement.
Serve warm and enjoy your low sodium, flavorful rice and vegetable mix fresh or store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
849 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2109 mg | 92% | |
| Total Carbohydrate | 121.6 g | 44% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 39.7 g | ||
| Protein | 21.8 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 275 mg | 21% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2329 mg | 50% | |
*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.
