Brown Rice and Vegetable Saute

Elevate your weeknight meals with this wholesome Brown Rice and Vegetable Sauté, a vibrant and nutrient-packed dish that's as easy to prepare as it is satisfying. This recipe combines tender, nutty brown rice with a colorful medley of sautéed vegetables, including zucchini, carrots, red bell pepper, and frozen peas, all lightly seasoned with low-sodium soy sauce, garlic, and a hint of fresh lemon juice for a zesty finish. Perfect for a quick vegetarian dinner or a healthy side dish, this one-pan wonder comes together in under an hour and is packed with fiber, vitamins, and plant-based goodness. Garnished with fresh parsley, this dish is a delightful blend of hearty flavors and crisp textures, making it an ideal choice for those seeking a nutritious meal without compromising on taste. Serve it warm and enjoy a bowl of comforting, guilt-free deliciousness!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 large carrot, sliced thinly
• 1 medium red bell pepper, diced
• 1 medium zucchini, sliced into half-moons
• 1 cup frozen peas
• 2 tablespoons low-sodium soy sauce
• 0.5 teaspoons black pepper
• 0.25 teaspoons salt
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown rice thoroughly under cold running water.

Step 2

In a medium saucepan, combine 1 cup of brown rice and 2 cups of water. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for 30-35 minutes or until the rice is tender and the water is fully absorbed.

Step 4

While the rice cooks, prepare the vegetables by dicing the onion, mincing the garlic, slicing the carrot and zucchini, and dicing the red bell pepper.

Step 5

Heat 2 tablespoons of olive oil in a large skillet or wok over medium heat.

Step 6

Add the diced onion and cook for 2-3 minutes until translucent.

Step 7

Stir in the minced garlic and sliced carrots. Cook for another 3 minutes, stirring occasionally.

Step 8

Add the diced bell pepper and zucchini. Sauté for 5 minutes until softened but still slightly crisp.

Step 9

Stir in the frozen peas and cook for an additional 2 minutes until heated through.

Step 10

Once the vegetables are cooked, add the cooked brown rice to the skillet. Stir well to combine.

Step 11

Drizzle the soy sauce over the mixture and season with black pepper and salt. Stir to coat evenly.

Step 12

Cook for 2 more minutes, letting the flavors meld together.

Step 13

Turn off the heat and stir in the fresh parsley and lemon juice.

Step 14

Serve warm and enjoy your Brown Rice and Vegetable Sauté!

Nutrition Facts

Serving size	(1469.2g)

Amount per serving	% Daily Value*
Calories	805.5

Total Fat 32.0g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1734.5mg	0%
Total Carbohydrate 110.8g	0%
Dietary Fiber 22.0g	0%
Total Sugars 29.2g
Protein 24.7g	0%

Vitamin D 0IU	0%
Calcium 235.3mg	0%
Iron 6.9mg	0%
Potassium 1913.7mg	0%

*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.

Source of Calories

Fat: 34.7%

Protein: 11.9%

Carbs: 53.4%