Gluten-Free Savory Rice with Tomato and Vegetable Stew

Take your taste buds on a hearty, wholesome journey with this Gluten-Free Savory Rice with Tomato and Vegetable Stew. Perfectly fluffy white rice forms the foundation for a vibrant, flavor-packed stew bursting with the goodness of fresh vegetables like bell peppers, zucchini, and carrots, simmered in a rich tomato base infused with aromatic oregano, basil, and a hint of garlic. This recipe is naturally gluten-free, making it an ideal option for those with dietary preferences or restrictions, while still delivering a satisfying and wholesome meal. Ready in just an hour, this dish is perfect for a cozy weeknight dinner or a plant-based feast, and it’s beautifully garnished with fresh parsley to bring a finishing touch of freshness. Whether you’re looking for a healthy comfort food option or a vibrant vegan dinner, this recipe has it all!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups white rice
• 3 tablespoons olive oil
• 1 medium onion
• 3 cloves garlic
• 1 large carrot
• 1 large bell pepper
• 1 medium zucchini
• 1 14-ounce can canned diced tomatoes
• 2 tablespoons tomato paste
• 2 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 bay leaf
• 2 tablespoons fresh parsley
• 4 cups water

Directions

Step 1

Rinse the rice under cold water until the water runs clear, then drain well.

Step 2

In a medium-sized pot, combine the rinsed rice and 4 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 18 minutes or until all the water is absorbed and the rice is tender. Remove from heat and let it sit covered for 5 minutes; then fluff with a fork.

Step 3

While the rice is cooking, prepare the vegetables. Dice the onion, mince the garlic, peel and dice the carrot, chop the bell pepper, and slice the zucchini.

Step 4

In a large skillet or saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.

Step 5

Add the minced garlic, carrot, and bell pepper to the skillet and sauté for another 5 minutes until the vegetables begin to soften.

Step 6

Stir in the sliced zucchini, canned diced tomatoes (with their juice), and tomato paste. Mix well to combine.

Step 7

Pour in the vegetable broth and add the oregano, basil, salt, black pepper, and bay leaf. Stir everything together and bring to a simmer.

Step 8

Reduce the heat to low, cover, and let the stew simmer for 20 minutes, stirring occasionally, until the vegetables are tender and the flavors meld together.

Step 9

Remove the bay leaf and taste to adjust seasoning if necessary.

Step 10

Serve the savory rice on plates and top with the tomato and vegetable stew. Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	(2839.4g)

Amount per serving	% Daily Value*
Calories	1387.1

Total Fat 60.7g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 9.1g
Cholesterol 7.9mg	0%
Sodium 5968.3mg	0%
Total Carbohydrate 187.6g	0%
Dietary Fiber 25.8g	0%
Total Sugars 50.8g
Protein 28.9g	0%

Vitamin D 0IU	0%
Calcium 440.1mg	0%
Iron 9.8mg	0%
Potassium 3367.3mg	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: 38.7%

Protein: 8.2%

Carbs: 53.1%