Sugar-Free Savory Rice with Tomato and Vegetable Stew
Dive into the wholesome goodness of Sugar-Free Savory Rice with Tomato and Vegetable Stew, a hearty and nutritious recipe perfect for health-conscious food lovers. Featuring fragrant brown rice simmered to perfection and paired with a vibrant tomato-based vegetable medley, this dish is packed with flavor yet free from added sugars. The stew combines tender zucchini, sweet red bell pepper, and earthy spinach seasoned with aromatic dried herbs like oregano, thyme, and paprika. Low-sodium vegetable broth enhances the richness, while fresh parsley adds a burst of freshness on top. This easy-to-make meal is ready in just under an hour, making it a fantastic weeknight dinner option. Serve it as a standalone vegan delight or a versatile side dish—either way, it’s sure to please!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium, chopped yellow onion
- 3 minced garlic cloves
- 1 medium, chopped red bell pepper
- 1 medium, diced zucchini
- 14.5 ounces canned diced tomatoes
- 1 cup low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups spinach
- 0.25 cup, chopped fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30-35 minutes until the rice is tender and the water is absorbed.
Meanwhile, heat the olive oil in a large pan over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
Add the minced garlic and chopped red bell pepper to the pan. Cook for an additional 3 minutes, stirring occasionally.
Stir in the diced zucchini and cook for 2 more minutes until slightly softened.
Add the canned diced tomatoes (with their juices) and the vegetable broth to the pan. Stir to combine.
Mix in the dried oregano, dried thyme, paprika, salt, and black pepper.
Bring the mixture to a simmer and let it cook uncovered for 15 minutes, allowing the flavors to develop and the stew to thicken slightly.
Stir in the spinach, letting it wilt completely, which should take about 2 minutes.
Once the rice is cooked, fluff it with a fork. Serve a portion of rice on each plate, topped with the tomato and vegetable stew.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
860 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 3820 mg | 166% | |
| Total Carbohydrate | 102.2 g | 37% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 36.9 g | ||
| Protein | 15.9 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 334 mg | 26% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 2446 mg | 52% | |
*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.
