Low Fat Flavorful Rice Quinoa Mix

Elevate your side dish game with this Low Fat Flavorful Rice Quinoa Mix, a wholesome blend of tender brown rice, protein-packed quinoa, and vibrant vegetables infused with aromatic spices like cumin and turmeric. Simmered to perfection in low-sodium vegetable broth, this one-pot wonder delivers a satisfying balance of taste and nutrition with minimal fat. Fresh parsley adds a pop of color and freshness, while a hint of garlic and sautéed onions deepens the flavor. Perfect as a light vegetarian main course or a healthy side, this easy-to-make recipe is ideal for meal prep, quick weeknight dinners, or potluck gatherings. Ready in under 45 minutes, it’s a versatile, fiber-rich dish that’s as nourishing as it is delicious.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 cup Quinoa
• 3 cups Low-sodium vegetable broth
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 medium Red bell pepper, diced
• 1 medium Carrot, diced
• 1 teaspoon Cumin powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Olive oil

Directions

Step 1

Rinse the brown rice and quinoa separately under cold water to remove excess starch and any saponins.

Step 2

In a large saucepan, heat olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until translucent.

Step 3

Add the minced garlic, red bell pepper, and carrots to the pan, and continue to sauté for another 3-4 minutes until the vegetables begin to soften.

Step 4

Stir in the cumin and turmeric, allowing the spices to toast and become fragrant, about 1 minute.

Step 5

Add the rinsed brown rice and quinoa to the saucepan, stirring to combine everything thoroughly with the vegetables and spices.

Step 6

Pour in the low-sodium vegetable broth and stir well. Increase the heat to bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low, cover the saucepan, and let the mixture simmer for about 25 minutes or until the rice and quinoa are cooked and all the liquid is absorbed.

Step 8

Season with salt and black pepper, adjusting to taste, then remove from heat.

Step 9

Let the rice and quinoa sit covered for 5 minutes to allow the flavors to meld together.

Step 10

Fluff the rice-quinoa mixture with a fork, then gently stir in the fresh parsley.

Step 11

Serve warm and enjoy this low-fat, deliciously flavorful dish!

Nutrition Facts

Serving size	(1421.8g)

Amount per serving	% Daily Value*
Calories	1093.3

Total Fat 28.9g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2849.5mg	0%
Total Carbohydrate 173.2g	0%
Dietary Fiber 10.5g	0%
Total Sugars 15.9g
Protein 33.2g	0%

Vitamin D 0IU	0%
Calcium 180.7mg	0%
Iron 9.5mg	0%
Potassium 1574.0mg	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: 24.0%

Protein: 12.2%

Carbs: 63.8%