Low Fat Flavorful Rice and Vegetable Mix

Elevate your mealtime with this vibrant and healthy Low Fat Flavorful Rice and Vegetable Mix, a perfect blend of tender brown rice and colorful, nutrient-packed vegetables. Infused with the savory essence of low-sodium vegetable broth, soy sauce, garlic, and a hint of black pepper, this dish proves that wholesome eating can be rich in flavor. Packed with bell peppers, broccoli, carrots, zucchini, and a garnish of fresh parsley and green onions, this recipe is not only a feast for the eyes but also a guilt-free delight. Ready in just 45 minutes and easy to prepare, it’s a versatile side or light main course that fits beautifully into plant-based, low-fat, and healthy eating lifestyles. Perfect for meal prep or a quick weeknight dinner, this dish is sure to become a family favorite!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 small, diced onion
• 1 medium, diced red bell pepper
• 1 cup broccoli florets
• 1 medium, sliced carrot
• 1 medium, diced zucchini
• 2 cloves, minced garlic
• 1 cup low-sodium vegetable broth
• 2 tablespoons soy sauce
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley
• 2 stalks, chopped green onions

Directions

Step 1

Rinse the brown rice thoroughly under cold water and drain.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce heat to low, cover, and simmer for 20 minutes, or until the water is absorbed and the rice is tender.

Step 3

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

Step 4

Add the diced onion to the skillet and sauté for 2-3 minutes until translucent.

Step 5

Stir in the red bell pepper, broccoli florets, sliced carrot, and diced zucchini. Sauté for 5-7 minutes until the vegetables begin to soften.

Step 6

Add the minced garlic and cook for another minute, stirring continuously.

Step 7

Pour in the vegetable broth and soy sauce. Stir to combine and let it simmer for another 5 minutes until the vegetables are tender but not mushy.

Step 8

Once the rice is cooked, add it to the vegetable mixture. Stir well to combine, ensuring all ingredients are evenly mixed.

Step 9

Sprinkle with black pepper, and continue to cook for an additional 2 minutes.

Step 10

Remove from heat and stir in the chopped fresh parsley and green onions.

Step 11

Serve the rice and vegetable mix warm, and enjoy!

Nutrition Facts

Serving size	(1587.8g)

Amount per serving	% Daily Value*
Calories	602.5

Total Fat 17.4g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 3260.5mg	0%
Total Carbohydrate 97.9g	0%
Dietary Fiber 14.9g	0%
Total Sugars 29.0g
Protein 17.7g	0%

Vitamin D 0IU	0%
Calcium 238.4mg	0%
Iron 5.0mg	0%
Potassium 1585.5mg	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: 25.3%

Protein: 11.4%

Carbs: 63.3%