High Protein Mixed Vegetable Rice

Elevate your weeknight meals with this High Protein Mixed Vegetable Rice, a wholesome dish packed with flavor, nutrition, and vibrant colors! Combining fluffy brown rice and protein-rich quinoa, this recipe is loaded with plant-based goodness from chickpeas, broccoli, carrots, red bell pepper, and green peas. Aromatic garlic, onions, and warm spices like turmeric and cumin infuse every bite with a burst of flavor, while a splash of soy sauce adds a savory touch. Perfect for meal prep or a hearty, satisfying dinner, this one-pot recipe is as easy to make as it is nutritious. Ready in under an hour and made with simple pantry staples, it’s a balanced, veggie-packed meal you’ll want on repeat!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup quinoa
• 1 15-oz can chickpeas
• 1 cup broccoli florets
• 1 medium carrot
• 1 medium red bell pepper
• 0.5 cup green peas
• 1 medium onion
• 3 cloves garlic
• 3 cups vegetable broth
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon cumin powder
• 1 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

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

Step 2

Drain and rinse the canned chickpeas.

Step 3

Chop the broccoli florets into small pieces, peel and dice the carrot, chop the red bell pepper into small pieces, and finely chop the onion.

Step 4

Mince the garlic cloves.

Step 5

In a large saucepan, heat the olive oil over medium heat.

Step 6

Add the chopped onion and garlic to the pan. Cook until the onion becomes translucent, about 3-4 minutes.

Step 7

Add the brown rice and quinoa to the saucepan and stir continuously for 2 minutes to toast them slightly.

Step 8

Pour in the vegetable broth and add the turmeric powder, cumin powder, salt, and black pepper. Stir to combine.

Step 9

Bring the mixture to a boil, then reduce the heat to low and cover the saucepan with a lid.

Step 10

Simmer for 10 minutes, then stir in the broccoli, carrot, red bell pepper, and chickpeas.

Step 11

Cover again and allow to cook for an additional 10-15 minutes, or until the rice and quinoa are cooked and the liquid has been absorbed.

Step 12

In the last 5 minutes of cooking, stir in the green peas and soy sauce. Adjust seasoning with more salt and pepper if needed.

Step 13

Once cooked, fluff the rice mixture with a fork, ensuring it's evenly mixed.

Step 14

Serve warm as a main dish.

Nutrition Facts

Serving size	(1687.0g)

Amount per serving	% Daily Value*
Calories	1602.6

Total Fat 50.0g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 5.0g
Cholesterol 0mg	0%
Sodium 6466.1mg	0%
Total Carbohydrate 235.4g	0%
Dietary Fiber 28.0g	0%
Total Sugars 31.5g
Protein 58.6g	0%

Vitamin D 0IU	0%
Calcium 311.1mg	0%
Iron 14.8mg	0%
Potassium 2592.8mg	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: 27.7%

Protein: 14.4%

Carbs: 57.9%