Low Fat Seven-Colored Brown Rice

Delight your taste buds with "Low Fat Seven-Colored Brown Rice," a vibrant and wholesome dish that boasts both nutrition and flavor. Packed with a rainbow of vegetables—like sweet bell peppers, shredded purple cabbage, and tender carrots—this recipe is a feast for the eyes and the body. Nutty brown rice forms the hearty base, enhanced by the aromatic blend of garlic, ginger, and a splash of low-sodium soy sauce. Sautéed in just a hint of olive oil, this meal is low in fat yet bursting with nutrients, making it perfect for health-conscious eaters. Ready in about an hour and full of fiber, vitamins, and plant-based goodness, this colorful rice dish is an ideal vegetarian entrée or a vibrant side for any occasion.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1.5 cups Brown rice
• 3 cups Water
• 1 medium Red bell pepper, diced
• 1 medium Yellow bell pepper, diced
• 1 medium Green bell pepper, diced
• 1 cup Purple cabbage, shredded
• 2 medium Carrots, julienned
• 1 cup Sweet corn, kernels
• 1 cup Green peas, fresh or frozen
• 1 tablespoon Olive oil
• 2 tablespoons Low-sodium soy sauce
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 3 stalks Green onions, sliced

Directions

Step 1

Begin by rinsing the brown rice under cold water until the water runs clear. This helps to remove excess starch.

Step 2

In a medium pot, combine the rinsed brown rice and 3 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, prepare the vegetables. Dice the red, yellow, and green bell peppers; shred the purple cabbage; julienne the carrots, and prepare the corn and peas if not already done.

Step 4

In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and grated ginger, and sauté until fragrant, about 1 minute.

Step 5

Add the diced bell peppers, shredded cabbage, and julienned carrots to the skillet. Sauté for 5-7 minutes, or until the vegetables are just tender.

Step 6

Stir in the sweet corn and green peas, and continue to cook for an additional 2 minutes.

Step 7

Add the cooked brown rice to the skillet with the vegetables. Stir in the low-sodium soy sauce, salt, and black pepper. Mix everything well to combine.

Step 8

Cook for another 3-5 minutes, allowing the flavors to meld and the rice to heat through.

Step 9

Remove from heat and stir in sliced green onions.

Step 10

Serve the Seven-Colored Brown Rice hot, and enjoy this nutritious, low-fat meal.

Nutrition Facts

Serving size	(2110.8g)

Amount per serving	% Daily Value*
Calories	995.8

Total Fat 21.5g	0%
Saturated Fat 3.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2398.3mg	0%
Total Carbohydrate 181.3g	0%
Dietary Fiber 33.2g	0%
Total Sugars 48.6g
Protein 34.1g	0%

Vitamin D 0IU	0%
Calcium 297.0mg	0%
Iron 9.4mg	0%
Potassium 2698.3mg	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: 18.3%

Protein: 12.9%

Carbs: 68.7%