Vegetable Rice Medley
Brighten up your table with this flavorful and colorful Vegetable Rice Medley, a vibrant one-pan dish that's as nutritious as it is delicious. Perfectly fluffy basmati rice is paired with a rainbow of fresh vegetables, including carrots, bell peppers, zucchini, and sweet peas, all sautéed to tender perfection in olive oil with aromatic onions and garlic. A delightful blend of spices—cumin, paprika, salt, and black pepper—infuses the dish with warm, earthy flavors, while a hint of fresh parsley and a splash of zesty lemon juice provide the perfect finishing touch. Quick and easy to prepare in just 40 minutes, this recipe is ideal for a healthy weeknight dinner or as a versatile side dish to complement your favorite proteins. Vegan, gluten-free, and packed with wholesome ingredients, this Vegetable Rice Medley is sure to become a family favorite!
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Recipe Information
Ingredients
- 1 cup basmati rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 2 minced garlic cloves
- 1 medium, diced carrot
- 1 medium, diced bell pepper
- 1 medium, diced zucchini
- 0.5 cup frozen peas
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon ground cumin
- 0.5 teaspoon paprika
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the basmati rice until the water runs clear. This helps remove excess starch and prevents the rice from becoming sticky.
In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil, reduce the heat to low, cover the pan, and let the rice cook for about 15 minutes or until the water is fully absorbed. Remove from heat, fluff the rice with a fork, and set aside.
In a large skillet or wok, heat the olive oil over medium heat.
Add the chopped onion and saute for 2-3 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the diced carrot and cook for 3-4 minutes, stirring occasionally, until it begins to soften.
Stir in the diced bell pepper and zucchini, cooking for another 4-5 minutes until the vegetables are tender but still slightly crisp.
Add the frozen peas and stir for 1 minute to thaw and incorporate them into the mixture.
Season the vegetables with salt, black pepper, ground cumin, and paprika. Stir well to coat the vegetables with the spices.
Reduce the heat to low and gently fold in the cooked rice, mixing until the vegetables are evenly distributed throughout the rice.
Remove the skillet from heat and stir in the fresh parsley and lemon juice for a burst of freshness.
Taste and adjust seasonings if needed. Serve warm and enjoy!
Nutrition Facts
Calories |
767 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4297 mg | 187% | |
| Total Carbohydrate | 108.2 g | 39% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 31.2 g | ||
| Protein | 18.2 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 203 mg | 16% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1472 mg | 31% | |
*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.
