Soy-Free Savory Rice with Tomato and Vegetable Stew
Indulge in the comforting flavors of Soy-Free Savory Rice with Tomato and Vegetable Stew, a hearty and nutritious one-dish meal that's perfect for any occasion. This vibrant recipe combines fragrant basmati rice with a rich tomato-based stew filled with colorful vegetables like zucchini, red bell pepper, and carrot, creating a symphony of flavors and textures in every bite. Seasoned with dried oregano, basil, and a touch of garlic, this soy-free, plant-based dish is both wholesome and satisfying. Ready in under an hour, it offers a seamless balance of healthy ingredients and bold flavors, making it an ideal choice for a family dinner or meal prep. Serve this savory delight with a garnish of fresh parsley and enjoy a comforting, homemade culinary experience! Perfect for those seeking soy-free comfort food, vegetarian meal options, or hearty rice dishes.
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Recipe Information
Ingredients
- 1 cup basmati rice
- 2 cups water
- 3 tablespoons olive oil
- 1 medium yellow onion
- 3 garlic cloves
- 1 red bell pepper
- 1 medium zucchini
- 1 large carrot
- 28 ounces canned tomatoes
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoons black pepper
- 1 teaspoon salt
- 2 tablespoons fresh parsley
Instructions
Begin by rinsing the basmati rice under cold water until the water runs clear. This helps to remove excess starch and prevent it from becoming sticky.
In a medium saucepan, bring 2 cups of water to a boil. Add the basmati rice, cover, and reduce the heat to low. Let it simmer for about 15-20 minutes or until the rice is fully cooked and the liquid is absorbed. Remove from heat and keep covered.
While the rice is cooking, prepare the vegetable stew. Chop the yellow onion, mince the garlic cloves, and dice the red bell pepper, zucchini, and carrot into bite-sized pieces.
In a large skillet or pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent and fragrant, about 5 minutes.
Add the diced red bell pepper, zucchini, and carrot to the skillet. Sauté for an additional 5 minutes until the vegetables start to soften.
Pour in the canned tomatoes and vegetable broth, stirring to combine. Crush the tomatoes slightly with a spoon for a smoother texture.
Season the stew with dried oregano, dried basil, black pepper, and salt. Stir well and bring the mixture to a gentle boil.
Reduce the heat to low, cover, and let the stew simmer for about 20 minutes, or until the vegetables are tender and the flavors have melded together.
Taste and adjust the seasoning if needed. Stir in the chopped fresh parsley right before serving.
To serve, fluff the cooked rice with a fork and divide it among plates or bowls. Ladle the tomato and vegetable stew over the rice and garnish with additional parsley if desired.
Nutrition Facts
Calories |
1248 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.3 g | 90% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 11.6 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 5889 mg | 256% | |
| Total Carbohydrate | 133.4 g | 49% | |
| Dietary Fiber | 27.2 g | 97% | |
| Total Sugars | 51.8 g | ||
| Protein | 23.7 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 443 mg | 34% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 3157 mg | 67% | |
*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.
