Nut-Free Flavorful Rice and Vegetable Mix
Elevate your weeknight meals with this Nut-Free Flavorful Rice and Vegetable Mix—a vibrant, wholesome dish that's perfect for families or anyone craving comfort food without allergens. Featuring fluffy basmati rice paired with a medley of colorful, perfectly sautéed vegetables like carrots, zucchini, and red bell peppers, this recipe bursts with fresh, savory flavors enhanced by soy sauce and warming spices like cumin and coriander. Ready in just 45 minutes and garnished with fragrant parsley, this one-pan wonder is as visually appealing as it is delicious. Whether you're looking for an easy meal prep idea or a nutrient-rich side dish, this nut-free, vegan-friendly recipe is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup basmati rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 carrot, diced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 0.5 cup frozen peas
- 2 tablespoons soy sauce
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the basmati rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, bring the 2 cups of water to a boil. Add the rice, stir, and cover with a lid. Reduce the heat to low and let it simmer for 15 minutes until the rice is cooked and the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
While the rice is cooking, heat the olive oil in a large frying pan over medium heat.
Add the diced onion and sauté for about 3 minutes until it becomes translucent.
Add the minced garlic and cook for another minute until fragrant.
Stir in the diced carrot and cook for 5 minutes, stirring occasionally, until it starts to soften.
Add the diced red bell pepper and zucchini to the pan and continue cooking for another 5 minutes until all the vegetables are tender-crisp.
Stir in the frozen peas, soy sauce, ground cumin, ground coriander, salt, and black pepper. Mix well to combine and cook for another 2 minutes until everything is well incorporated.
Add the cooked rice to the vegetables and gently fold everything together, ensuring the rice is evenly coated with the vegetable mixture and the flavors are distributed.
Remove from heat and garnish with fresh chopped parsley before serving.
Nutrition Facts
Calories |
757 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2450 mg | 107% | |
| Total Carbohydrate | 101.7 g | 37% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 22.9 g | ||
| Protein | 20.8 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1666 mg | 35% | |
*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.
