Marinated Veggies with Rice
Transform your weeknight dinners with this vibrant and nutrient-packed Marinated Veggies with Rice recipe! Featuring fluffy basmati rice as a base, this dish is brought to life with a medley of colorful vegetables—red bell peppers, zucchini, broccoli, and carrots—perfectly seasoned in a zesty homemade marinade of soy sauce, lemon juice, olive oil, and garlic. Sautéed to tender-crisp perfection, the marinated veggies deliver a burst of flavor in every bite, balanced by the aromatic rice. This quick and easy recipe, ready in under 45 minutes, is not only vegetarian-friendly but also packed with wholesome, fresh ingredients. Ideal for meal prep or a light yet satisfying dinner, it’s a go-to option for those seeking a healthy, delicious, and easy-to-make one-bowl meal. Don't forget a sprinkle of parsley for the perfect finishing touch!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 3 tablespoons Olive oil
- 3 tablespoons Soy sauce
- 2 tablespoons Lemon juice
- 2 Garlic cloves, minced
- 1 Red bell pepper, sliced
- 1 Zucchini, sliced
- 1 cup Broccoli florets
- 1 Carrot, thinly sliced
- 1 teaspoon Black pepper
- 0.5 teaspoon Salt
- 1 tablespoon Fresh parsley, chopped (optional)
Instructions
Start by cooking the rice. Rinse 1 cup of basmati rice under cold water until the water runs clear. In a medium pot, combine the rice with 2 cups of water and bring to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 15-18 minutes until the water is absorbed. Remove from heat and let it sit for an additional 5 minutes before fluffing with a fork.
While the rice is cooking, prepare the marinade. In a large mixing bowl, whisk together 3 tablespoons of olive oil, 3 tablespoons of soy sauce, 2 tablespoons of lemon juice, and 2 minced garlic cloves.
Add the sliced red bell pepper, zucchini, broccoli florets, and thinly sliced carrot to the bowl with the marinade. Toss the vegetables until they are evenly coated. Cover the bowl with plastic wrap or a lid and let the vegetables marinate for 10-15 minutes.
Heat a large skillet or wok over medium-high heat. Once hot, add the marinated vegetables and sauté for 8-10 minutes, stirring frequently, until the vegetables are tender but still slightly crisp. Season with 1 teaspoon of black pepper and 0.5 teaspoon of salt while sautéing.
To serve, divide the cooked rice evenly among plates or bowls. Top with the sautéed marinated vegetables. Garnish with fresh parsley if desired.
Enjoy your Marinated Veggies with Rice as a wholesome and satisfying meal!
Nutrition Facts
Calories |
752 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.8 g | 56% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1308 mg | 57% | |
| Total Carbohydrate | 79.0 g | 29% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 12.7 g | ||
| Protein | 14.3 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 173 mg | 13% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 991 mg | 21% | |
*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.
