Vegan Savory Rice with Meat and Vegetables
Elevate your weeknight dinner repertoire with this hearty and flavorful Vegan Savory Rice with Meat and Vegetables! Packed with wholesome long grain brown rice, a medley of vibrant veggies like red bell peppers, zucchini, and carrots, and perfectly seasoned plant-based ground meat, this one-pan dish is as nourishing as it is satisfying. Infused with bold flavors from smoked paprika, cumin, and soy sauce, each bite bursts with savory goodness. Ready in under an hour, this vegan recipe is perfect for busy nights, making it a wholesome, crowd-pleasing dish that combines simplicity and taste. Garnished with fresh parsley, it’s versatile, easy to prepare, and ideal for meal prep or weeknight dinners. Dive into this comforting, protein-packed vegan meal that’s sure to impress!
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Recipe Information
Ingredients
- 1 cup long grain brown rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 1 medium, sliced carrot
- 1 cup frozen peas
- 8 ounces plant-based ground meat
- 2 tablespoons soy sauce
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 1 teaspoon salt
- 0.25 cup, chopped fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, bring 2 cups of water to a boil, add a pinch of salt, then stir in the rice. Reduce heat to low, cover, and let it cook for about 25 minutes until the rice is tender and water is absorbed. Remove from heat and let it sit covered for another 5 minutes.
While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the diced onion and cook until it begins to soften, about 5 minutes.
Add the minced garlic to the skillet and sauté for 1 minute until fragrant.
Stir in the diced bell pepper, zucchini, and carrot. Sauté for an additional 5-7 minutes until the vegetables are tender.
Push the vegetables to one side of the skillet and add the plant-based ground meat to the cleared space. Cook the meat, breaking it up with a spatula, until it is browned and cooked through, about 5 minutes.
Mix the cooked plant-based meat with the vegetables, then add the soy sauce, smoked paprika, ground cumin, black pepper, and salt. Stir to combine and let it cook for another 1-2 minutes to let the flavors meld.
Add the frozen peas and cooked rice to the skillet. Stir well to mix everything together, and cook for another 2 minutes until the peas are heated through.
Adjust seasoning with additional salt or soy sauce to taste, if necessary.
Remove from heat and sprinkle with fresh parsley before serving.
Nutrition Facts
Calories |
319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 21% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1000 mg | 43% | |
| Total Carbohydrate | 31.1 g | 11% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 6.5 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 85 mg | 7% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 626 mg | 13% | |
*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.
