High Protein Flavorful Rice and Vegetable Mix

Discover the perfect combination of hearty grains, vibrant vegetables, and bold spices with this High Protein Flavorful Rice and Vegetable Mix. Packed with wholesome brown rice, protein-rich quinoa, and tender chickpeas, this dish delivers a plant-based nutrition boost in every bite. Sautéed onions, bell peppers, broccoli, and carrots are elevated with warm spices like cumin, coriander, and turmeric, creating a robust and savory flavor profile. Simmered in vegetable broth and finished with fresh parsley and a splash of lemon juice, this one-pot recipe is as easy to make as it is satisfying. Whether you're meal-prepping for the week or looking for a healthy, gluten-free dinner option, this high-protein, vegetable-packed dish is sure to become a go-to favorite. Perfect as a standalone main course or a vibrant side dish, it's a delicious way to nourish your body and delight your taste buds.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 0.5 cup quinoa
• 2 tablespoons olive oil
• 1 medium onion, diced
• 1 medium red bell pepper, diced
• 1 cup broccoli florets
• 1 cup carrots, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups low-sodium vegetable broth
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon coriander
• 0.5 teaspoon turmeric
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown rice and quinoa together in a fine mesh strainer under cool running water until the water runs clear.

Step 2

In a large saucepan over medium heat, add the olive oil. Once hot, add the diced onion and cook until translucent, about 5-7 minutes.

Step 3

Add the garlic, red bell pepper, broccoli florets, and carrots to the saucepan. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Stir in the cumin, coriander, turmeric, salt, and black pepper. Continue to cook for 1-2 minutes until the spices are fragrant.

Step 5

Add the rinsed brown rice and quinoa to the saucepan, stirring to coat with the vegetable mixture.

Step 6

Pour in the vegetable broth and stir. Bring the mixture to a boil, then reduce the heat to low and cover the saucepan.

Step 7

Simmer for 25-30 minutes until the rice and quinoa are cooked and tender, ensuring that the liquid is absorbed.

Step 8

Stir in the drained chickpeas, and cook for an additional 5 minutes to warm them through.

Step 9

Before serving, remove from heat and stir in the fresh parsley and lemon juice.

Step 10

Adjust seasoning with additional salt and pepper to taste, if needed. Serve warm.

Nutrition Facts

Serving size	(1755.3g)

Amount per serving	% Daily Value*
Calories	1690.3

Total Fat 48.5g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 4088.1mg	0%
Total Carbohydrate 257.2g	0%
Dietary Fiber 49.0g	0%
Total Sugars 40.7g
Protein 64.7g	0%

Vitamin D 0IU	0%
Calcium 563.8mg	0%
Iron 23.8mg	0%
Potassium 3307.9mg	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: 25.3%

Protein: 15.0%

Carbs: 59.7%