Heart-Healthy Flavorful Rice and Vegetable Mix

Elevate your weeknight meals with this Heart-Healthy Flavorful Rice and Vegetable Mix, a vibrant dish bursting with wholesome goodness and bold flavors. This recipe combines hearty brown rice and a colorful medley of vegetables, including zucchini, red bell pepper, carrots, and peas, all sautéed to perfection in heart-healthy olive oil. Infused with fragrant garlic, turmeric, and a splash of fresh lemon juice, this dish offers a savory yet zesty taste that’s as nourishing as it is delicious. With a prep time of just 15 minutes and easy-to-follow steps, this one-pan wonder is perfect for busy schedules and health-conscious eaters. Serve it as a satisfying vegetarian main or a nutritious side dish to complement your favorite proteins. Packed with fiber, antioxidants, and natural flavors, this recipe is a must-try for anyone seeking a healthy, flavorful addition to their meal rotation.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 medium onion
• 2 large garlic cloves
• 1 medium red bell pepper
• 1 medium zucchini
• 1 medium carrot
• 1 cup frozen peas
• 0.5 cup low-sodium vegetable broth
• 0.5 teaspoon ground turmeric
• 0.25 teaspoon ground black pepper
• 0.5 teaspoon sea salt
• 0.25 cup fresh parsley
• 1 small lemon

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice, reduce the heat to low, cover, and simmer for about 30 minutes or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, prepare the vegetables. Dice the onion, mince the garlic, and cut the red bell pepper, zucchini, and carrot into small chunks.

Step 4

In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, sautéing until the onion becomes translucent, about 3 minutes.

Step 5

Add the red bell pepper, zucchini, and carrot to the skillet. Cook, stirring occasionally, until the vegetables begin to soften, about 5-7 minutes.

Step 6

Stir in the frozen peas, vegetable broth, ground turmeric, ground black pepper, and sea salt. Cook for another 3 minutes, allowing the flavors to meld.

Step 7

Once the rice is cooked, add it to the skillet with the vegetables. Mix thoroughly to combine all the ingredients.

Step 8

Chop the fresh parsley and sprinkle it over the rice and vegetable mix.

Step 9

Cut the lemon in half and squeeze its juice over the dish, adding a bright, fresh flavor.

Step 10

Serve warm as a main dish or alongside your favorite heart-healthy entrée.

Nutrition Facts

Serving size	(1581.5g)

Amount per serving	% Daily Value*
Calories	722.4

Total Fat 18.1g	0%
Saturated Fat 3.0g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 3185.7mg	0%
Total Carbohydrate 123.3g	0%
Dietary Fiber 22.5g	0%
Total Sugars 38.8g
Protein 21.5g	0%

Vitamin D 0IU	0%
Calcium 240.5mg	0%
Iron 7.1mg	0%
Potassium 1923.1mg	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: 22.0%

Protein: 11.6%

Carbs: 66.5%