Nut-Free Savory Rice with Tomato and Vegetable Stew

Introducing a wholesome and comforting dish, Nut-Free Savory Rice with Tomato and Vegetable Stew is a vibrant, plant-based meal perfect for weeknight dinners or family gatherings. Fragrant basmati rice is cooked to fluffy perfection and paired with a hearty, richly seasoned vegetable stew bursting with the flavors of garlic, onion, and herbs like oregano and basil. This recipe highlights fresh, nutrient-packed ingredients like zucchini, carrots, and red bell peppers, simmered in a tangy tomato base infused with a hint of paprika and a subtle aroma from a bay leaf. Completely nut-free and loaded with colorful vegetables, this dish is both allergy-friendly and satisfying. Garnished with fresh parsley and served as a standalone entrée, it’s a versatile meal that’s as nourishing as it is delicious. Prepare this one-pot wonder in just under an hour for a comforting, family-friendly feast!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups Basmati rice
• 3 cups Water
• 3 tablespoons Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 3 Garlic cloves, minced
• 1 large Onion, finely chopped
• 1 medium Red bell pepper, diced
• 2 medium Carrots, diced
• 1 medium Zucchini, diced
• 2 14-ounce cans Canned diced tomatoes
• 2 cups Vegetable broth
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 1 teaspoon Paprika
• 1 Bay leaf
• 0.25 cup Fresh parsley, chopped

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming sticky.

Step 2

In a medium saucepan, bring 3 cups of water to a boil. Add 1 tablespoon olive oil and 1/2 teaspoon salt, then stir in the rice.

Step 3

Return to a boil, then reduce the heat to low. Cover the pan with a tight-fitting lid and simmer for 15 to 20 minutes until the rice is tender and all the water is absorbed.

Step 4

While the rice is cooking, heat 2 tablespoons of olive oil in a large deep skillet or saucepan over medium heat.

Step 5

Add the minced garlic and chopped onion to the pan. Sauté for 3-4 minutes, stirring frequently, until the onions are soft and translucent.

Step 6

Stir in the diced red bell pepper, carrots, and zucchini. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 7

Add the canned diced tomatoes, vegetable broth, oregano, basil, paprika, remaining salt, and black pepper to the vegetable mixture. Stir to combine.

Step 8

Add the bay leaf to the stew. Bring the mixture to a boil, then reduce the heat to low. Cover the pan partially and let it simmer for about 20 minutes, stirring occasionally, until the vegetables are tender and the flavors meld together.

Step 9

Remove the bay leaf from the stew and adjust seasoning with additional salt and pepper if needed.

Step 10

Once the rice is cooked, remove it from the heat and let it sit, covered, for 5 minutes to steam further.

Step 11

Fluff the rice with a fork and transfer it to a serving platter. Spoon the tomato and vegetable stew over the rice.

Step 12

Garnish with freshly chopped parsley before serving. Serve hot and enjoy your flavorful nut-free savory rice with tomato and vegetable stew.

Nutrition Facts

Serving size	(3097.0g)

Amount per serving	% Daily Value*
Calories	1613.3

Total Fat 74.2g	0%
Saturated Fat 13.8g	0%
Polyunsaturated Fat 12.2g
Cholesterol 15.9mg	0%
Sodium 4686.4mg	0%
Total Carbohydrate 205.1g	0%
Dietary Fiber 36.0g	0%
Total Sugars 52.3g
Protein 38.6g	0%

Vitamin D 0IU	0%
Calcium 684.6mg	0%
Iron 19.9mg	0%
Potassium 4583.5mg	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: 40.7%

Protein: 9.4%

Carbs: 49.9%