Vegan Savory Rice with Tomato and Vegetable Stew
Experience a hearty and wholesome meal with this Vegan Savory Rice with Tomato and Vegetable Stew, perfect for a cozy dinner or meal prep. This vibrant dish features fluffy basmati rice paired with a rich and flavorful stew made from sautéed garlic, onions, red bell pepper, zucchini, and carrots. Simmered in a blend of canned diced tomatoes, vegetable broth, and aromatic herbs like thyme and oregano, the stew boasts a comforting Mediterranean-inspired taste. Ready in just an hour, this vegan recipe is not only packed with nutritious ingredients but is also a breeze to prepare. Serve it garnished with fresh parsley for a burst of color and flavor—ideal for satisfying plant-based cravings and impressing a crowd.
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Recipe Information
Ingredients
- 1 cup basmati rice
- 2 cups water
- 3 tablespoons olive oil
- 4 garlic cloves
- 1 medium onion
- 1 medium red bell pepper
- 1 medium zucchini
- 1 large carrot
- 14 oz canned diced tomatoes
- 1 cup vegetable broth
- 2 tablespoons tomato paste
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Rinse the basmati rice under cold water until the water runs clear. Drain and set aside.
In a medium saucepan, bring 2 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Cook for 15 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it sit for another 5 minutes, then fluff the rice with a fork.
Meanwhile, chop the garlic cloves, onion, red bell pepper, zucchini, and carrot into small, even pieces.
In a large pot, heat 3 tablespoons of olive oil over medium heat. Add the chopped garlic and onion, sautéing for about 3 minutes until the onion is translucent.
Add the chopped red bell pepper, zucchini, and carrot to the pot. Cook for another 5 minutes until the vegetables begin to soften.
Stir in the canned diced tomatoes (with their juice), vegetable broth, and tomato paste. Mix well to combine.
Add the bay leaf, dried thyme, dried oregano, salt, and black pepper. Stir to incorporate the seasonings.
Bring the stew to a boil, then reduce the heat to a simmer. Cover and let it cook gently for 20 minutes, stirring occasionally until the vegetables are tender and the flavors are well-blended.
Remove the bay leaf from the stew and adjust the seasoning with more salt and pepper if needed.
Serve a generous scoop of fluffy, cooked rice on a plate and top with the hearty tomato and vegetable stew.
Garnish each serving with freshly chopped parsley and enjoy your vegan savory rice with tomato and vegetable stew.
Nutrition Facts
Calories |
1134 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.7 g | 75% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 8.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5394 mg | 235% | |
| Total Carbohydrate | 133.5 g | 49% | |
| Dietary Fiber | 22.2 g | 79% | |
| Total Sugars | 46.6 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 356 mg | 27% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2836 mg | 60% | |
*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.
