Low Sodium Stir-Fried Vegetables with Rice

Savor the vibrant flavors of this Low Sodium Stir-Fried Vegetables with Rice, a wholesome and colorful dish that's perfect for a healthy meal. Featuring tender-crisp vegetables like broccoli, carrots, snow peas, and red bell peppers, this recipe is seasoned with a light yet flavorful mix of low-sodium soy sauce, zesty rice vinegar, and a touch of sesame oil. Paired with hearty brown rice, it’s a satisfying, nutrient-packed option for anyone looking to cut back on sodium without sacrificing taste. Ready in just 40 minutes, this dish is ideal for weeknight dinners or meal prep. Garnished with sesame seeds and fresh green onions, it’s as visually appealing as it is delicious. Perfect for vegans and vegetarians, or easily customized with your favorite protein for a complete meal!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 1 tablespoon Olive oil
• 3 units Garlic cloves, minced
• 1 teaspoon Fresh ginger, minced
• 1 large Carrot, sliced thinly
• 2 cups Broccoli florets
• 1 medium Red bell pepper, sliced
• 1 cup Snow peas
• 2 tablespoons Low-sodium soy sauce (or coconut aminos for lower sodium option)
• 1 tablespoon Rice vinegar
• 1 teaspoon Honey or maple syrup (optional, for a touch of sweetness)
• 1 teaspoon Sesame oil
• 1 teaspoon Sesame seeds (for garnish)
• 2 units Green onions, sliced

Directions

Step 1

Rinse the brown rice under cold water, then combine it with 2 cups of water in a medium saucepan. Bring to a boil, reduce the heat to low, cover, and simmer for 20 minutes or until the rice is tender and the water is absorbed. Fluff with a fork and set aside.

Step 2

While the rice cooks, prepare all the vegetables by slicing, chopping, and measuring out the quantities listed in the ingredients.

Step 3

In a large skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and ginger, and sauté for about 30 seconds until fragrant.

Step 4

Add the sliced carrots to the skillet and cook for 2 minutes, stirring frequently. Next, toss in the broccoli florets and red bell pepper slices and stir-fry for another 3-4 minutes.

Step 5

Add the snow peas and continue cooking for an additional 1-2 minutes, until all the vegetables are tender-crisp.

Step 6

In a small bowl, mix the low-sodium soy sauce, rice vinegar, honey or maple syrup (if using), and sesame oil. Pour the sauce over the vegetables and toss to coat evenly.

Step 7

Cook for another minute to allow the flavors to meld, then remove the skillet from heat.

Step 8

Divide the cooked brown rice among serving plates or bowls. Top with the stir-fried vegetables.

Step 9

Garnish with sesame seeds and sliced green onions. Serve immediately.

Nutrition Facts

Serving size	(1295.4g)

Amount per serving	% Daily Value*
Calories	714.2

Total Fat 32.1g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 7.2g
Cholesterol 0mg	0%
Sodium 1175.9mg	0%
Total Carbohydrate 92.8g	0%
Dietary Fiber 17.1g	0%
Total Sugars 22.9g
Protein 19.6g	0%

Vitamin D 0IU	0%
Calcium 289.9mg	0%
Iron 6.9mg	0%
Potassium 1130.0mg	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: 39.1%

Protein: 10.6%

Carbs: 50.3%