Vegetarian Seven-Colored Brown Rice
Brighten up your plate with Vegetarian Seven-Colored Brown Rice, a vibrant medley of wholesome ingredients that's as visually stunning as it is nutritious. This flavorful recipe features fluffy brown rice paired with a colorful array of vegetables—think red bell peppers, purple cabbage, golden squash, and green peas—stir-fried to perfection and elevated with a savory soy sauce seasoning. Packed with fiber, vitamins, and antioxidants, this dish is a healthy delight for weeknight dinners or meal prep. Ready in under an hour, it’s a versatile vegan main course or eye-catching side dish that will impress at any table. Perfect for fans of plant-based cooking, whole grains, and vibrant meals, this recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 1.5 cups brown rice
- 3 cups water
- 2 tablespoons olive oil
- 1 red bell pepper, diced
- 1 carrot, diced
- 1 yellow squash, diced
- 0.5 cup green peas
- 0.5 cup purple cabbage, thinly sliced
- 2 green onions, chopped
- 0.5 cup fresh corn kernels
- 3 tablespoons soy sauce
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 tablespoons cilantro, chopped
Instructions
Start by rinsing the brown rice under cold water until the water runs clear. This helps to remove excess starch.
In a medium-sized pot, combine the rinsed brown rice and the 3 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let it simmer for about 30-35 minutes, or until the rice is tender and the water has been absorbed. Remove from heat and let it sit covered for about 5 minutes before fluffing with a fork.
While the rice is cooking, prepare your vegetables: dice the red bell pepper and carrot, dice the yellow squash, slice the purple cabbage thinly, chop the green onions, and optionally shell the fresh corn if not using pre-shelled kernels.
Heat the olive oil in a large skillet or wok over medium heat.
Add the diced red bell pepper, carrot, and yellow squash to the skillet. Sauté them for about 5 minutes, or until they begin to soften.
Add the green peas, sliced purple cabbage, and corn kernels to the skillet. Stir-fry for another 3-4 minutes. These vegetables should maintain some crunch.
Stir in the cooked brown rice to the vegetable mixture in the skillet, combining thoroughly.
Drizzle the soy sauce over the rice and vegetables, and season with garlic powder, black pepper, and salt. Stir well to ensure the rice is evenly coated and that flavors meld.
Cook everything together for another 2-3 minutes, stirring frequently.
Once everything is well-mixed and heated through, remove the skillet from the heat.
Garnish the rice with chopped green onions and cilantro before serving.
Serve hot as a main dish or as a colorful side dish.
Nutrition Facts
Calories |
948 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.7 g | 43% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3083 mg | 134% | |
| Total Carbohydrate | 143.5 g | 52% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 30.8 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 346 mg | 27% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2344 mg | 50% | |
*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.
