Low Fat Savory Rice with Tomato and Vegetable Stew

Indulge in the nourishing flavors of this Low Fat Savory Rice with Tomato and Vegetable Stew, a wholesome and hearty dish that’s both delicious and easy to make. This recipe features tender long-grain brown rice, perfectly cooked to pair with a vibrant, flavor-packed tomato and vegetable stew bursting with fresh zucchini, carrots, and red bell peppers. Seasoned with aromatic herbs like oregano and basil, and simmered in a light, low-sodium vegetable broth, this dish is a delightful combination of texture and taste. Ready in just 45 minutes, this low-fat, vegetarian meal is perfect for weeknight dinners or meal prep, offering a balance of nutrition and comfort. Garnished with a sprinkle of fresh parsley, it’s a colorful, satisfying option that’s sure to delight the whole family.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup long-grain brown rice
• 2 cups water
• 1 teaspoon olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 medium zucchini, diced
• 1 medium carrot, diced
• 14.5 oz canned diced tomatoes, no salt added
• 1 cup vegetable broth, low sodium
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

To cook the rice, rinse 1 cup of long-grain brown rice under cold water until the water runs clear.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for 30-35 minutes until the rice is cooked and the water is absorbed.

Step 3

While the rice is cooking, heat 1 teaspoon of olive oil in a large skillet over medium heat.

Step 4

Add the finely chopped onion and minced garlic to the skillet. Sauté for 3-4 minutes until the onion becomes translucent.

Step 5

Add the diced red bell pepper, diced zucchini, and diced carrot to the skillet. Cook for another 5-6 minutes, stirring occasionally, until the vegetables begin to soften.

Step 6

Stir in the 14.5 oz of canned diced tomatoes, 1 cup of low sodium vegetable broth, and 2 tablespoons of tomato paste. Mix well to combine.

Step 7

Season the stew with 1 teaspoon of dried oregano, 1 teaspoon of dried basil, 0.25 teaspoon of black pepper, and 0.25 teaspoon of salt.

Step 8

Simmer the stew for 15 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined.

Step 9

Once the rice is cooked, fluff it with a fork and divide it among four serving plates.

Step 10

Spoon the tomato and vegetable stew over the rice.

Step 11

Garnish each serving with 2 tablespoons of freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1899.9g)

Amount per serving	% Daily Value*
Calories	635.3

Total Fat 18.5g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 871.6mg	0%
Total Carbohydrate 108.4g	0%
Dietary Fiber 20.0g	0%
Total Sugars 36.2g
Protein 17.1g	0%

Vitamin D 0IU	0%
Calcium 283.2mg	0%
Iron 7.1mg	0%
Potassium 2721.9mg	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: 24.9%

Protein: 10.2%

Carbs: 64.9%