Dairy-Free Seven-Colored Brown Rice

Brighten up your mealtime with this vibrant Dairy-Free Seven-Colored Brown Rice recipe—a feast for both the eyes and the taste buds! Packed with nutrient-rich brown rice and a rainbow of fresh vegetables, including red and yellow bell peppers, purple cabbage, zucchini, carrots, green peas, and sweet corn, this dish is as nourishing as it is visually stunning. Tossed in fragrant garlic sautéed in olive oil and finished with a sprinkle of fresh parsley and a zesty splash of lemon juice, this healthy recipe delivers a perfect balance of flavor, texture, and color. Naturally gluten-free and completely dairy-free, it’s an ideal choice for those following plant-based or allergy-friendly diets. Perfect as a hearty side dish or a standalone meal, this quick and easy recipe can be on your table in just under an hour, making it a delicious go-to for busy weeknights or meal prepping.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 medium, diced red bell pepper
• 1 medium, diced yellow bell pepper
• 1 cup, thinly sliced purple cabbage
• 1 medium, grated orange carrot
• 1 small, diced zucchini
• 1 cup, fresh or frozen green peas
• 1 cup, fresh or frozen sweet corn kernels
• 2 tablespoons olive oil
• 2 cloves, minced garlic
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown rice thoroughly under cold water until the water runs clear.

Step 2

In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil over high heat.

Step 3

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

Step 4

While the rice is cooking, prepare the vegetables: dice the red and yellow bell peppers, thinly slice the purple cabbage, grate the carrot, and dice the zucchini.

Step 5

In a large skillet, heat olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, until fragrant.

Step 6

Add the diced bell peppers, purple cabbage, grated carrot, zucchini, green peas, and sweet corn to the skillet. Cook for 5-7 minutes until the vegetables are tender but still vibrant in color.

Step 7

Season the vegetables with salt and black pepper, stirring well to combine.

Step 8

Once the rice is cooked, remove it from the heat. Fluff with a fork and transfer it to a large serving bowl.

Step 9

Add the cooked vegetables to the rice and gently toss to combine all ingredients evenly.

Step 10

Sprinkle the chopped parsley and drizzle the lemon juice over the mixed rice for added freshness.

Step 11

Serve the Dairy-Free Seven-Colored Brown Rice warm, and enjoy the colorful, healthy meal.

Nutrition Facts

Serving size	(1763.8g)

Amount per serving	% Daily Value*
Calories	1004.8

Total Fat 34.7g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 3.1g
Cholesterol 0mg	0%
Sodium 3878.9mg	0%
Total Carbohydrate 159.2g	0%
Dietary Fiber 28.5g	0%
Total Sugars 51.9g
Protein 27.1g	0%

Vitamin D 0IU	0%
Calcium 249.3mg	0%
Iron 6.9mg	0%
Potassium 2520.6mg	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: 29.5%

Protein: 10.3%

Carbs: 60.2%