Low Sodium Flavorful Rice and Vegetable Mix

Elevate your meal prep with this vibrant and heart-healthy Low Sodium Flavorful Rice and Vegetable Mix, a wholesome dish bursting with color and taste without the need for excess salt. Featuring nutrient-packed brown rice, a rainbow medley of fresh vegetables like red bell peppers, zucchini, and carrots, and a hint of natural zest from lemon and fresh herbs, this recipe is a perfect balance of health and flavor. A touch of low-sodium vegetable broth and aromatic spices like oregano and garlic create a mouthwatering base while keeping sodium levels in check. Perfect as a standalone vegetarian main or a nutritious side dish, this easy-to-make recipe is ready in under an hour and stores beautifully for meal prep. Packed with fiber, vitamins, and a pop of bright flavors, it’s a must-try for anyone seeking a satisfying low-sodium alternative.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 2 tablespoons Olive oil
• 1 medium, diced Yellow onion
• 3 minced Garlic cloves
• 1 medium, diced Red bell pepper
• 1 medium, diced Zucchini
• 1 medium, diced Carrot
• 1 cup Low-sodium vegetable broth
• 1 cup Frozen peas
• 1 cup, halved Cherry tomatoes
• 0.5 cup, chopped Fresh parsley
• 0.25 cup, chopped Fresh basil
• 0.5 teaspoon Black pepper
• 1 teaspoon Dried oregano
• 1 teaspoon Lemon zest

Directions

Step 1

Rinse the brown rice in a fine mesh strainer under cold water. This helps remove surface starch and prevents it from becoming mushy.

Step 2

In a medium pot, combine the rinsed brown rice and 2 cups of water. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for 40 minutes or until the rice is tender and the water is absorbed. Remove from heat and let sit, covered, for an additional 10 minutes.

Step 4

In a large skillet, heat 2 tablespoons of olive oil over medium heat.

Step 5

Add the diced onion and minced garlic to the skillet, sautéing for 3-4 minutes until the onion is translucent and the garlic is fragrant.

Step 6

Add the diced red bell pepper, zucchini, and carrot to the skillet. Sauté for another 5 minutes until the vegetables are softened.

Step 7

Pour in one cup of low-sodium vegetable broth and continue to cook for 3 minutes, allowing the flavors to meld.

Step 8

Stir in the cooked rice, frozen peas, halved cherry tomatoes, and a half teaspoon of black pepper into the vegetable mixture. Cook for an additional 5 minutes to heat through, stirring occasionally.

Step 9

Remove the skillet from heat and stir in the chopped fresh parsley, fresh basil, dried oregano, and lemon zest.

Step 10

Taste and adjust the seasoning as desired, keeping in mind the low sodium requirement.

Step 11

Serve warm and enjoy your low sodium, flavorful rice and vegetable mix fresh or store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(1786.9g)

Amount per serving	% Daily Value*
Calories	849.4

Total Fat 32.3g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2109.4mg	0%
Total Carbohydrate 121.6g	0%
Dietary Fiber 23.5g	0%
Total Sugars 39.7g
Protein 21.8g	0%

Vitamin D 0IU	0%
Calcium 274.6mg	0%
Iron 7.8mg	0%
Potassium 2329.3mg	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: 33.6%

Protein: 10.1%

Carbs: 56.3%