Low Sodium Seven-Colored Brown Rice
Brighten up your meals with this vibrant and healthy Low Sodium Seven-Colored Brown Rice recipe! Packed with the wholesome goodness of nutrient-rich brown rice and a rainbow of fresh vegetables like bell peppers, broccoli, purple cabbage, and zucchini, this dish bursts with both color and flavor. Enhanced with just a touch of low-sodium soy sauce, lemon juice, and fragrant garlic, it’s an ideal recipe for those seeking a heart-healthy, low-sodium option without compromising on taste. Perfect as a standalone vegetarian entrée or a lively side dish, this recipe is easy to prepare in under an hour, making it a practical yet impressive choice for weeknight dinners or meal prep. Elevate your table with this wholesome, flavor-packed meal that’s sure to please both your eyes and your taste buds!
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Recipe Information
Ingredients
- 1.5 cups brown rice
- 3 cups water
- 2 tablespoons olive oil
- 1 medium red bell pepper, diced
- 1 medium yellow bell pepper, diced
- 1 medium orange bell pepper, diced
- 1 cup broccoli florets, chopped
- 1 cup purple cabbage, shredded
- 1 large carrot, grated
- 1 medium zucchini, diced
- 2 stalks green onions, sliced
- 2 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper
Instructions
Rinse the brown rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, combine the rinsed brown rice and 3 cups of water. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for about 40 minutes or until the rice is tender and water is absorbed.
Meanwhile, heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
Add the diced red, yellow, and orange bell peppers, and sauté for 3-4 minutes.
Add broccoli florets, shredded purple cabbage, grated carrot, and diced zucchini to the skillet. Cook for an additional 5-7 minutes, stirring occasionally until the vegetables are tender-crisp.
Stir in the sliced green onions and cooked brown rice, mixing well with the vegetables.
Drizzle the low-sodium soy sauce and lemon juice over the rice and vegetable mixture. Toss to coat evenly.
Season with black pepper and stir well.
Remove from heat and allow to sit for a couple of minutes before serving to let the flavors meld.
Serve warm, garnishing with additional green onions if desired.
Nutrition Facts
Calories |
838 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1335 mg | 58% | |
| Total Carbohydrate | 127.9 g | 47% | |
| Dietary Fiber | 24.3 g | 87% | |
| Total Sugars | 33.0 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 332 mg | 26% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 2547 mg | 54% | |
*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.
