Low Fat Rice with Mixed Vegetables

Enjoy a wholesome, guilt-free meal with our Low Fat Rice with Mixed Vegetables, a vibrant and nutritious dish that’s perfect as a side or a light main course. This recipe brings together the nutty goodness of fluffy brown rice and a colorful medley of vegetables, including sweet bell peppers, crispy carrots, zucchini, and tender peas, all sautéed to perfection in a touch of olive oil and seasoned with low-sodium soy sauce for a savory kick. With just a pinch of salt, fragrant garlic, and a garnish of fresh green onions, this dish is both low in fat and bursting with flavor. Ready in under an hour and packed with fiber, vitamins, and natural flavors, this recipe is ideal for anyone seeking a healthy, plant-forward meal. Whether you’re meal prepping or looking for a quick, satisfying option, this vegetable-packed rice bowl is sure to become a go-to favorite!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 medium onion
• 1 medium bell pepper
• 2 medium carrots
• 1 small zucchini
• 0.5 cup frozen peas
• 1 tablespoon olive oil
• 2 cloves garlic
• 1 tablespoon low-sodium soy sauce
• 0.25 teaspoon ground black pepper
• 0.5 teaspoon salt
• 2 stalks green onions

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming gummy.

Step 2

In a medium-sized pot, bring the 2 cups of water to a boil. Add the rinsed brown rice, a pinch of salt, and bring back to a boil. Once boiling, reduce the heat to low, cover with a lid, and let simmer for 30 minutes or until the rice is tender and water is fully absorbed.

Step 3

While the rice is cooking, prepare the vegetables: finely chop the onion, deseed and dice the bell pepper, peel and slice the carrots, dice the zucchini, and slice the green onions. Mince the garlic cloves.

Step 4

In a large non-stick skillet over medium heat, add 1 tablespoon of olive oil. Add the chopped onions and garlic, sautéing for about 2 minutes until fragrant.

Step 5

Add the carrots to the skillet, cooking for another 3 minutes or until they start to soften.

Step 6

Add the bell pepper and zucchini to the skillet, continuing to sauté for another 5 minutes, stirring occasionally.

Step 7

Stir in the frozen peas, allowing them to cook for about 2 minutes until heated through.

Step 8

Once the rice is cooked, add it to the skillet with the vegetables. Stir well to combine.

Step 9

Pour in the low-sodium soy sauce and sprinkle the ground black pepper over the mixture. Stir evenly to coat the rice and vegetables.

Step 10

Taste and add salt if needed.

Step 11

Garnish with sliced green onions before serving.

Step 12

Serve hot as a side dish or as a light main course.

Nutrition Facts

Serving size	(1380.6g)

Amount per serving	% Daily Value*
Calories	641.4

Total Fat 17.5g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.7g
Cholesterol 0mg	0%
Sodium 3240.4mg	0%
Total Carbohydrate 107.8g	0%
Dietary Fiber 17.9g	0%
Total Sugars 33.0g
Protein 18.4g	0%

Vitamin D 0IU	0%
Calcium 216.2mg	0%
Iron 4.9mg	0%
Potassium 1617.9mg	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: 23.8%

Protein: 11.1%

Carbs: 65.1%