Low Sodium Seven-Colored Brown Rice

Elevate your healthy cooking game with this vibrant and nutritious Low Sodium Seven-Colored Brown Rice recipe! Bursting with natural colors and flavors, this dish combines hearty brown rice with a rainbow of fresh vegetables, including red, yellow, and orange bell peppers, broccoli, purple cabbage, zucchini, and more. Enhanced with a hint of garlic, a splash of tangy lemon juice, and low-sodium soy sauce, it’s a perfect balance of wholesome and savory. This recipe is not only low in sodium but also packed with fiber, vitamins, and antioxidants, making it a satisfying option for anyone seeking a heart-healthy, plant-based meal. Ready in just over an hour, it’s an ideal side dish or light main course to enjoy warm while the dazzling flavors and textures come together on your plate.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1.5 cups brown rice
• 3 cups water
• 2 tablespoons olive oil
• 1 medium red bell pepper, diced
• 1 medium yellow bell pepper, diced
• 1 medium orange bell pepper, diced
• 1 cup broccoli florets, chopped
• 1 cup purple cabbage, shredded
• 1 large carrot, grated
• 1 medium zucchini, diced
• 2 stalks green onions, sliced
• 2 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon lemon juice
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, combine the rinsed brown rice and 3 cups of water. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for about 40 minutes or until the rice is tender and water is absorbed.

Step 3

Meanwhile, heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant.

Step 4

Add the diced red, yellow, and orange bell peppers, and sauté for 3-4 minutes.

Step 5

Add broccoli florets, shredded purple cabbage, grated carrot, and diced zucchini to the skillet. Cook for an additional 5-7 minutes, stirring occasionally until the vegetables are tender-crisp.

Step 6

Stir in the sliced green onions and cooked brown rice, mixing well with the vegetables.

Step 7

Drizzle the low-sodium soy sauce and lemon juice over the rice and vegetable mixture. Toss to coat evenly.

Step 8

Season with black pepper and stir well.

Step 9

Remove from heat and allow to sit for a couple of minutes before serving to let the flavors meld.

Step 10

Serve warm, garnishing with additional green onions if desired.

Nutrition Facts

Serving size	(2045.2g)

Amount per serving	% Daily Value*
Calories	906.6

Total Fat 33.1g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1187.7mg	0%
Total Carbohydrate 136.9g	0%
Dietary Fiber 22.3g	0%
Total Sugars 36.3g
Protein 24.4g	0%

Vitamin D 0IU	0%
Calcium 304.9mg	0%
Iron 7.5mg	0%
Potassium 2528.1mg	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: 31.6%

Protein: 10.3%

Carbs: 58.1%