High Protein Rice with Mixed Vegetables

Elevate your weekly meals with this wholesome and satisfying High Protein Rice with Mixed Vegetables! Bursting with flavor and nutrition, this recipe combines fluffy brown rice and quinoa with a medley of vibrant vegetables like carrots, bell peppers, broccoli, and green peas. Protein-packed chickpeas and an aromatic blend of cumin, garlic, and soy sauce take this dish to the next level, making it a filling and nutrient-rich option for lunch or dinner. In just 45 minutes, you’ll have a one-pot wonder that’s as delicious as it is healthy. Perfect for meal prep, this high-protein vegan recipe is not only easy to make but also brimming with fiber, essential vitamins, and plant-based goodness. Garnished with fresh cilantro, it’s a heartwarming dish that’s sure to impress!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 0.5 cup quinoa
• 1 cup chickpeas, cooked or canned (drained and rinsed)
• 1 medium carrot, diced
• 1 medium bell pepper, diced
• 1 cup broccoli florets
• 0.5 cup frozen green peas
• 1 small onion, finely chopped
• 2 pieces garlic cloves, minced
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 teaspoon cumin powder
• 0.5 teaspoon black pepper
• 1 teaspoon salt
• 2 cups vegetable broth
• 2 tablespoons cilantro, chopped

Directions

Step 1

Rinse the brown rice and quinoa under cold water until the water runs clear. This helps remove any excess starch and reduces the risk of sticking.

Step 2

In a medium-sized pot, add 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until translucent.

Step 3

Add minced garlic and sauté for another 30 seconds until fragrant.

Step 4

Add the rinsed brown rice and quinoa to the pot and stir for 1-2 minutes allowing them to toast slightly.

Step 5

Pour in the vegetable broth, bring to a boil, then reduce the heat to low, cover, and let simmer for 15 minutes.

Step 6

In a large frying pan, add the remaining 1 tablespoon of olive oil over medium heat. Add carrots and bell pepper, and sauté for 3-4 minutes.

Step 7

Add broccoli florets, frozen peas, and chickpeas to the pan. Season with cumin powder, black pepper, and salt. Stir well and cook for another 4-5 minutes until the vegetables are tender but not overcooked.

Step 8

Stir in the soy sauce and cook for an additional minute to blend the flavors.

Step 9

Once the rice and quinoa are cooked, remove from heat and let sit for 5 minutes covered.

Step 10

Fluff the rice mixture with a fork and then add it to the pan with the mixed vegetables. Stir well to combine everything evenly.

Step 11

Garnish with chopped cilantro and serve warm.

Nutrition Facts

Serving size	(1501.2g)

Amount per serving	% Daily Value*
Calories	1513.8

Total Fat 47.0g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 5637.1mg	0%
Total Carbohydrate 221.5g	0%
Dietary Fiber 39.1g	0%
Total Sugars 35.9g
Protein 58.6g	0%

Vitamin D 0IU	0%
Calcium 356.5mg	0%
Iron 16.9mg	0%
Potassium 2601.4mg	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: 27.4%

Protein: 15.2%

Carbs: 57.4%