Nut-Free Flavorful Rice and Vegetable Mix

Discover the vibrant and delicious world of our Nut-Free Flavorful Rice and Vegetable Mix—a wholesome one-pan meal that’s as satisfying as it is simple to prepare! This colorful dish combines fluffy basmati rice with a medley of perfectly sautéed vegetables, including carrots, zucchini, red bell peppers, and peas, infused with aromatic spices like cumin and coriander for a hint of warmth. With soy sauce enhancing its savory profile and fresh parsley adding a bright garnish, this recipe is a nut-free, vegetarian delight that’s ready in just 45 minutes. Perfect as a hearty main or versatile side, it’s an ideal choice for quick weeknight dinners or meal prep. Healthy, flavorful, and family-friendly, this dish will leave everyone asking for seconds!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup basmati rice
• 2 cups water
• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 carrot, diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 0.5 cup frozen peas
• 2 tablespoons soy sauce
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

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

Step 2

In a medium saucepan, bring the 2 cups of water to a boil. Add the rice, stir, and cover with a lid. Reduce the heat to low and let it simmer for 15 minutes until the rice is cooked and the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.

Step 3

While the rice is cooking, heat the olive oil in a large frying pan over medium heat.

Step 4

Add the diced onion and sauté for about 3 minutes until it becomes translucent.

Step 5

Add the minced garlic and cook for another minute until fragrant.

Step 6

Stir in the diced carrot and cook for 5 minutes, stirring occasionally, until it starts to soften.

Step 7

Add the diced red bell pepper and zucchini to the pan and continue cooking for another 5 minutes until all the vegetables are tender-crisp.

Step 8

Stir in the frozen peas, soy sauce, ground cumin, ground coriander, salt, and black pepper. Mix well to combine and cook for another 2 minutes until everything is well incorporated.

Step 9

Add the cooked rice to the vegetables and gently fold everything together, ensuring the rice is evenly coated with the vegetable mixture and the flavors are distributed.

Step 10

Remove from heat and garnish with fresh chopped parsley before serving.

Nutrition Facts

Serving size	(1324.5g)

Amount per serving	% Daily Value*
Calories	756.9

Total Fat 31.3g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2450.0mg	0%
Total Carbohydrate 101.7g	0%
Dietary Fiber 15.8g	0%
Total Sugars 22.9g
Protein 20.8g	0%

Vitamin D 0IU	0%
Calcium 232.1mg	0%
Iron 9.0mg	0%
Potassium 1665.9mg	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: 36.5%

Protein: 10.8%

Carbs: 52.7%