Heart-Healthy Flavorful Vegetable Rice

Experience a satisfying and nutritious meal with this Heart-Healthy Flavorful Vegetable Rice—a vibrant, plant-based dish that's as nourishing as it is delicious. Made with fiber-packed brown rice and an assortment of fresh, colorful vegetables like broccoli, zucchini, carrots, and red bell peppers, this recipe is a celebration of wholesome ingredients. Sautéed in heart-friendly olive oil and finished with a touch of lemon juice and fresh parsley, each bite bursts with natural flavors. Lightly seasoned with low-sodium vegetable broth, ground black pepper, and just a hint of garlic, this dish is perfect for maintaining a balanced diet without compromising taste. Ready in just 45 minutes, it’s an ideal option for a quick healthy dinner or lunch. Serve it as a stand-alone meal or pair it with your favorite protein for a heart-smart, satisfying feast!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 1 medium red bell pepper, chopped
• 1 medium carrot, peeled and diced
• 1 cup broccoli florets
• 1 small zucchini, sliced
• 2 cloves garlic, minced
• 1 cup low-sodium vegetable broth
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon ground black pepper
• 1 tablespoon lemon juice
• 0 taste salt

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming gummy.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Cook for about 25 to 30 minutes, or until the rice is tender and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes.

Step 3

While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 2 minutes until it becomes translucent.

Step 4

Add the red bell pepper, carrot, and broccoli to the skillet and sauté for an additional 5 minutes until the vegetables start to soften.

Step 5

Add the sliced zucchini and minced garlic, and continue cooking for 2 more minutes, stirring occasionally to ensure even cooking.

Step 6

Pour in the vegetable broth and bring the mixture to a gentle simmer. Cook for 5 minutes or until the vegetables are tender but still crisp.

Step 7

Once the rice is ready, fluff it with a fork and add it to the skillet with the vegetables. Stir well to combine all ingredients.

Step 8

Season with ground black pepper, fresh parsley, and lemon juice. Taste and adjust salt as needed for personal preference.

Step 9

Serve warm and enjoy your heart-healthy flavorful vegetable rice.

Nutrition Facts

Serving size	(1530.8g)

Amount per serving	% Daily Value*
Calories	542.9

Total Fat 17.2g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2621.0mg	0%
Total Carbohydrate 87.4g	0%
Dietary Fiber 14.6g	0%
Total Sugars 20.3g
Protein 14.3g	0%

Vitamin D 0IU	0%
Calcium 218.0mg	0%
Iron 4.1mg	0%
Potassium 1473.2mg	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: 27.6%

Protein: 10.2%

Carbs: 62.3%