Low Sodium Stir-Fried Vegetables with Rice
Discover a vibrant and health-conscious meal with this Low Sodium Stir-Fried Vegetables with Rice recipe, packed with flavor and bursting with colorful, nutrient-rich ingredients. Perfect for those seeking heart-healthy dining, this dish combines tender, nutty brown rice with a medley of crisp vegetables like broccoli, carrots, red bell peppers, and snow peas, all lightly seasoned with a low-sodium soy sauce blend and a zing of ginger and garlic. A touch of sesame oil and optional honey or maple syrup creates a balanced, savory-sweet profile without compromising on dietary needs. Ready in just 40 minutes, this stir-fry is as quick to prepare as it is satisfying to eat! Ideal for busy weeknights, it’s topped with sesame seeds and green onions for a polished finish. Whether you're meal prepping or serving a wholesome family dinner, this low-sodium recipe is a winning choice for flavorful, mindful eating.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 1 tablespoon Olive oil
- 3 units Garlic cloves, minced
- 1 teaspoon Fresh ginger, minced
- 1 large Carrot, sliced thinly
- 2 cups Broccoli florets
- 1 medium Red bell pepper, sliced
- 1 cup Snow peas
- 2 tablespoons Low-sodium soy sauce (or coconut aminos for lower sodium option)
- 1 tablespoon Rice vinegar
- 1 teaspoon Honey or maple syrup (optional, for a touch of sweetness)
- 1 teaspoon Sesame oil
- 1 teaspoon Sesame seeds (for garnish)
- 2 units Green onions, sliced
Instructions
Rinse the brown rice under cold water, then combine it with 2 cups of water in a medium saucepan. Bring to a boil, reduce the heat to low, cover, and simmer for 20 minutes or until the rice is tender and the water is absorbed. Fluff with a fork and set aside.
While the rice cooks, prepare all the vegetables by slicing, chopping, and measuring out the quantities listed in the ingredients.
In a large skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and ginger, and sauté for about 30 seconds until fragrant.
Add the sliced carrots to the skillet and cook for 2 minutes, stirring frequently. Next, toss in the broccoli florets and red bell pepper slices and stir-fry for another 3-4 minutes.
Add the snow peas and continue cooking for an additional 1-2 minutes, until all the vegetables are tender-crisp.
In a small bowl, mix the low-sodium soy sauce, rice vinegar, honey or maple syrup (if using), and sesame oil. Pour the sauce over the vegetables and toss to coat evenly.
Cook for another minute to allow the flavors to meld, then remove the skillet from heat.
Divide the cooked brown rice among serving plates or bowls. Top with the stir-fried vegetables.
Garnish with sesame seeds and sliced green onions. Serve immediately.
Nutrition Facts
Calories |
714 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1176 mg | 51% | |
| Total Carbohydrate | 92.8 g | 34% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 22.9 g | ||
| Protein | 19.6 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 290 mg | 22% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1130 mg | 24% | |
*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.
