Heart-Healthy Stir-Fried Vegetables with Rice

Elevate your weeknight dinner with this vibrant and nutritious Heart-Healthy Stir-Fried Vegetables with Rice. This plant-based recipe features a colorful medley of fresh vegetables—broccoli, carrots, red bell peppers, zucchini, and snap peas—stir-fried to tender-crisp perfection in heart-friendly olive and sesame oils. Paired with fiber-rich brown rice, the dish is infused with bold flavors from fresh ginger, garlic, and low-sodium soy sauce, making it both wholesome and irresistibly delicious. Ready in just under an hour, this one-pan meal is perfect for busy nights and can be easily customized with your favorite seasonal veggies. Garnished with toasted sesame seeds and green onions, it’s a stunning yet simple addition to your healthy eating routine. Perfect for vegetarians, vegans, or anyone seeking a flavorful and nutritious way to eat clean!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 cups broccoli florets
• 1 medium carrot (sliced thinly)
• 1 medium red bell pepper (sliced into strips)
• 1 medium zucchini (sliced into half-moons)
• 1 cup snap peas
• 1 tablespoon extra virgin olive oil
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon fresh ginger (grated)
• 2 cloves garlic (minced)
• 1 teaspoon sesame oil
• 1 teaspoon toasted sesame seeds
• 2 tablespoons green onion (chopped for garnish, optional)

Directions

Step 1

Rinse the brown rice under cold water. In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil, reduce the heat to low, cover, and simmer for 25-30 minutes until the rice is tender and the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.

Step 2

While the rice is cooking, prepare the vegetables: cut the broccoli into bite-sized florets, thinly slice the carrot, slice the red bell pepper into strips, cut the zucchini into half-moons, and rinse the snap peas.

Step 3

In a large nonstick skillet or wok, heat the olive oil over medium-high heat. Add the broccoli and carrots to the pan and stir-fry for 3-4 minutes until they begin to soften.

Step 4

Add the red bell pepper, zucchini, and snap peas to the skillet. Continue stir-frying for another 4-5 minutes until the vegetables are tender-crisp and vibrant in color.

Step 5

Push the vegetables to the sides of the skillet to create a small space in the center. Add the grated ginger and minced garlic to the center and stir them for 30 seconds until fragrant.

Step 6

Drizzle the soy sauce and sesame oil over the vegetables. Toss everything together in the skillet until evenly coated and heated through, about 1 minute.

Step 7

Remove the skillet from heat and sprinkle the vegetables with toasted sesame seeds. Taste and adjust the seasoning if needed.

Step 8

Spoon the cooked brown rice onto plates or into bowls. Top with the stir-fried vegetables. Garnish with chopped green onion if desired. Serve immediately.

Nutrition Facts

Serving size	(1521.8g)

Amount per serving	% Daily Value*
Calories	730.3

Total Fat 32.2g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 5.8g
Cholesterol 0mg	0%
Sodium 1140.5mg	0%
Total Carbohydrate 93.2g	0%
Dietary Fiber 19.5g	0%
Total Sugars 23.5g
Protein 24.9g	0%

Vitamin D 0IU	0%
Calcium 303.6mg	0%
Iron 8.8mg	0%
Potassium 1188.7mg	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: 38.0%

Protein: 13.1%

Carbs: 48.9%