Heart-Healthy Rice with Mixed Vegetables

Elevate your weeknight dinners with this delicious and nutritious Heart-Healthy Rice with Mixed Vegetables, a perfect balance of wholesome flavors and vibrant nutrition. Featuring fiber-rich brown rice simmered in a fragrant combination of water and low-sodium vegetable broth, this dish is packed with a medley of colorful vegetables like broccoli, red bell pepper, mushrooms, and carrots. Sautéed in heart-friendly olive oil and seasoned with low-sodium soy sauce and freshly ground black pepper, this recipe offers a flavorful, low-salt alternative to traditional rice dishes. Easy to prepare in under an hour, it’s a satisfying, plant-based meal ideal for anyone seeking a healthy lifestyle. Vegan, nutrient-dense, and bursting with freshness, this main or side dish is finished with a sprinkle of chopped parsley for a simple, elegant touch. Perfect for four servings, it’s a versatile choice to pair with your favorite protein or enjoy on its own.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 cup low-sodium vegetable broth
• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 large carrot, sliced
• 1 medium red bell pepper, diced
• 1 cup broccoli florets
• 0.5 cup green peas, frozen
• 1 cup mushrooms, sliced
• 2 tablespoons soy sauce, low-sodium
• 0.5 teaspoon black pepper, freshly ground
• 2 tablespoons parsley, chopped

Directions

Step 1

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

Step 2

In a medium saucepan, combine the rinsed rice, water, and vegetable broth. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and let it simmer for about 30-35 minutes or until the rice is cooked and the liquid is absorbed.

Step 4

While the rice is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.

Step 5

Add the diced onion and sauté for about 3-4 minutes until translucent.

Step 6

Add the minced garlic and sliced carrot, continue to sauté for another 3 minutes until the carrot begins to soften.

Step 7

Stir in the diced red bell pepper, broccoli florets, sliced mushrooms, and frozen peas. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp.

Step 8

Add the cooked rice to the vegetable mixture in the skillet. Stir in the low-sodium soy sauce and freshly ground black pepper, mixing well to combine all ingredients.

Step 9

Allow the mixture to cook for an additional 3-4 minutes to let the flavors meld together.

Step 10

Remove from heat and garnish with chopped parsley before serving.

Nutrition Facts

Serving size	(1594.8g)

Amount per serving	% Daily Value*
Calories	744.4

Total Fat 31.1g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 1413.0mg	0%
Total Carbohydrate 98.1g	0%
Dietary Fiber 18.3g	0%
Total Sugars 21.8g
Protein 22.7g	0%

Vitamin D 14IU	0%
Calcium 217.6mg	0%
Iron 5.7mg	0%
Potassium 1755.2mg	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: 36.7%

Protein: 11.9%

Carbs: 51.4%