Low Fat Mixed Vegetable Rice

Elevate your weeknight meals with this wholesome and flavorful Low Fat Mixed Vegetable Rice, a hearty dish that's as nutritious as it is delicious. Packed with vibrant veggies like carrots, red bell peppers, green beans, peas, and corn, this recipe pairs perfectly with the nutty richness of tender brown rice. A quick sauté in olive oil with garlic and onion adds a burst of aroma, while a splash of low-sodium soy sauce infuses every bite with savory depth. This one-pan wonder is not only low in fat but also brimming with fiber, vitamins, and vibrant colors, making it both a healthy main course or a versatile side dish. Ready in under 50 minutes, this easy-to-make meal is perfect for busy weeknights or meal prep. Garnished with fresh cilantro and spring onions for a finishing touch, it's a crowd-pleaser that doesn’t skimp on flavor.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 1 teaspoon Olive oil
• 1 medium Onion, finely chopped
• 2 units Garlic cloves, minced
• 1 medium Carrot, diced
• 1 medium Red bell pepper, diced
• 1 cup Green beans, cut into 1-inch pieces
• 0.5 cup Frozen peas
• 0.5 cup Corn kernels
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Soy sauce, low-sodium
• 2 tablespoons Spring onions, chopped
• 2 tablespoons Fresh cilantro, chopped

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This will remove excess starch and help the rice cook evenly.

Step 2

In a medium-sized saucepan, bring 2 cups of water to a boil over high heat. Add the rinsed rice, cover the pan, and reduce the heat to low. Simmer for about 30-35 minutes until the rice is tender and most of the water is absorbed. Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork before using.

Step 3

While the rice is cooking, heat a large non-stick skillet or wok over medium heat and add 1 teaspoon of olive oil.

Step 4

Once the oil is hot, add the chopped onion and sauté for 2-3 minutes until translucent.

Step 5

Add the minced garlic and sauté for an additional 1 minute until fragrant.

Step 6

Stir in the diced carrot, red bell pepper, green beans, and cook for 5-7 minutes until the vegetables are just tender.

Step 7

Add the frozen peas and corn kernels to the skillet, and cook for another 3-4 minutes until all vegetables are heated through and tender.

Step 8

Season the vegetable mixture with salt and black pepper.

Step 9

Add the cooked brown rice to the skillet, and mix thoroughly to combine with the vegetables.

Step 10

Drizzle 1 tablespoon of low-sodium soy sauce over the rice and vegetable mixture, stirring well to incorporate the flavors evenly.

Step 11

Cook for an additional 2-3 minutes, allowing the soy sauce to coat the rice and vegetables thoroughly.

Step 12

Remove the skillet from the heat and stir in the chopped spring onions and cilantro.

Step 13

Serve the low-fat mixed vegetable rice hot as a main dish or as a side to a favorite protein. Enjoy!

Nutrition Facts

Serving size	(1316.5g)

Amount per serving	% Daily Value*
Calories	653.9

Total Fat 18.2g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1776.2mg	0%
Total Carbohydrate 109.7g	0%
Dietary Fiber 20.7g	0%
Total Sugars 27.4g
Protein 19.4g	0%

Vitamin D 0IU	0%
Calcium 196.9mg	0%
Iron 5.3mg	0%
Potassium 1540.6mg	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: 24.1%

Protein: 11.4%

Carbs: 64.5%