Dairy-Free Savory Rice with Tomato and Vegetable Stew

Discover the vibrant flavors of this Dairy-Free Savory Rice with Tomato and Vegetable Stew, a wholesome and hearty dish perfect for plant-based meals or busy weeknights. This recipe combines nutty, toasted brown rice with a rich, slow-simmered tomato and vegetable stew infused with aromatic spices like cumin and paprika. Packed with zucchini, bell peppers, and carrots, this one-pot wonder is brimming with nutrients and flavor. Finished with a splash of fresh lemon juice and parsley for a bright, zesty twist, it’s a gluten-free, dairy-free, and vegan-friendly dinner that’s guaranteed to satisfy. Serve this comforting dish as a complete meal or alongside your favorite protein for added variety.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 bell peppers (any color), diced
• 1 zucchini, diced
• 2 carrots, sliced
• 28 ounces canned diced tomatoes
• 3 cups vegetable broth
• 2 cups brown rice
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped
• 1 bay leaf
• 2 tablespoons lemon juice

Directions

Step 1

Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and cook for 3-4 minutes until softened.

Step 2

Add the minced garlic, diced bell peppers, diced zucchini, and sliced carrots to the pot. Continue to cook for another 5 minutes, stirring occasionally.

Step 3

Stir in the canned diced tomatoes and vegetable broth. Bring the mixture to a simmer.

Step 4

Add the cumin, paprika, salt, black pepper, and the bay leaf to the pot. Stir well and let it simmer covered for 15 minutes, allowing the flavors to meld.

Step 5

Meanwhile, rinse the brown rice under cold water. In another pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the brown rice and toast it for 2-3 minutes.

Step 6

Pour 4 cups of water into the pot with the rice, bring to a boil, then reduce heat to low, cover, and let it simmer for about 20-25 minutes or until the rice is tender and water is absorbed.

Step 7

Remove the bay leaf from the stew. Stir in the fresh parsley and lemon juice to enhance the flavor just before serving.

Step 8

Serve the savory rice with a generous ladle of the tomato and vegetable stew on top. Enjoy your dairy-free meal!

Nutrition Facts

Serving size	(2604.9g)

Amount per serving	% Daily Value*
Calories	1668.4

Total Fat 78.6g	0%
Saturated Fat 14.4g	0%
Polyunsaturated Fat 12.9g
Cholesterol 15.9mg	0%
Sodium 5236.1mg	0%
Total Carbohydrate 211.4g	0%
Dietary Fiber 44.5g	0%
Total Sugars 58.5g
Protein 38.9g	0%

Vitamin D 0IU	0%
Calcium 650.2mg	0%
Iron 17.8mg	0%
Potassium 4996.8mg	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: 41.4%

Protein: 9.1%

Carbs: 49.5%