Heart-Healthy Seven-Colored Brown Rice

Brighten up your plate and nourish your body with this vibrant and flavorful Heart-Healthy Seven-Colored Brown Rice recipe! Packed with nutrient-dense vegetables like bell peppers, zucchini, carrots, purple cabbage, green peas, and corn, this dish is as visually stunning as it is delicious. The wholesome base of fiber-rich brown rice is infused with the aromatic blend of garlic, olive oil, and low-sodium soy sauce, creating a guilt-free meal that’s bursting with savory goodness. Finished with a refreshing squeeze of lemon and a sprinkle of fresh cilantro, this plant-forward recipe is perfect for anyone seeking a nutritious, heart-healthy, and satisfying weeknight dinner. Quick to prepare in under an hour and ideal for meal prepping, this colorful creation is both a feast for the eyes and a boost for your well-being!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1.5 cups brown rice
• 3 cups water
• 2 tablespoons olive oil
• 1 medium red bell pepper, diced
• 1 medium yellow bell pepper, diced
• 1 medium zucchini, diced
• 1 medium carrot, grated
• 1 cup purple cabbage, thinly sliced
• 1 cup green peas, fresh or frozen
• 1 cup corn kernels, fresh or frozen
• 3 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped
• 0.5 lemon, juiced

Directions

Step 1

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

Step 2

In a medium pot, combine the brown rice and water. Bring to a boil over medium-high heat.

Step 3

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

Step 4

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

Step 5

Add the minced garlic and sauté for about 1 minute until fragrant.

Step 6

Add the diced red and yellow bell peppers, zucchini, grated carrot, and purple cabbage to the skillet. Stir well.

Step 7

Cook the vegetables for about 5-7 minutes until they are tender-crisp.

Step 8

Stir in the green peas and corn kernels, cooking for another 2-3 minutes.

Step 9

Season the mixed vegetables with low-sodium soy sauce and black pepper, stirring to combine.

Step 10

Once the brown rice is cooked, fluff it with a fork, and add it to the skillet with the vegetables.

Step 11

Gently mix the rice with the vegetables until everything is well combined.

Step 12

Remove from heat and sprinkle with chopped fresh cilantro and a squeeze of lemon juice for a fresh touch.

Step 13

Serve warm, and enjoy your healthy and colorful meal.

Nutrition Facts

Serving size	(2162.9g)

Amount per serving	% Daily Value*
Calories	1098.2

Total Fat 36.0g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1177.5mg	0%
Total Carbohydrate 174.2g	0%
Dietary Fiber 31.6g	0%
Total Sugars 45.3g
Protein 35.3g	0%

Vitamin D 0IU	0%
Calcium 294.3mg	0%
Iron 10.2mg	0%
Potassium 2789.5mg	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: 27.9%

Protein: 12.2%

Carbs: 60.0%