Sesame Brown Rice Pilaf with Garlic and Vegetables

Elevate your weeknight dinner game with this flavorful Sesame Brown Rice Pilaf with Garlic and Vegetables! Packed with hearty brown rice, crisp-tender zucchini, carrots, and red bell pepper, this dish combines wholesome ingredients with the nutty richness of sesame oil and a hint of umami from soy sauce. Fragrant garlic brings depth, while toasted sesame seeds and green onions add irresistible texture and a fresh finish. Perfect as a healthy vegetarian main or a versatile side dish, this pilaf is easy to prepare in just under 50 minutes and serves up vibrant colors, bold flavors, and plenty of nutrition. Ideal for fans of quick, wholesome recipes, this sesame-infused rice pilaf is sure to become a new household favorite!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons sesame oil
• 3 garlic cloves, minced
• 1 red bell pepper, diced
• 1 carrot, diced
• 1 zucchini, diced
• 2 green onions, chopped
• 2 tablespoons soy sauce
• 1 tablespoon toasted sesame seeds
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

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

Step 2

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

Step 3

Reduce the heat to low, cover the saucepan, and simmer for 30-35 minutes, or until the rice is tender and the water is absorbed. Remove from heat and let it rest, covered, for 5 minutes.

Step 4

While the rice is cooking, heat 1 tablespoon of sesame oil in a large skillet or wok over medium heat.

Step 5

Add the minced garlic and sauté for 1-2 minutes, until fragrant.

Step 6

Add the diced red bell pepper, carrot, and zucchini to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.

Step 7

Once the rice is cooked, transfer it to the skillet with the sautéed vegetables.

Step 8

Drizzle the remaining 1 tablespoon of sesame oil and the soy sauce over the rice and vegetables, and stir well to combine.

Step 9

Season with salt and black pepper to taste, and sprinkle in the toasted sesame seeds.

Step 10

Garnish with chopped green onions before serving. Serve warm and enjoy!

Nutrition Facts

Serving size	(1332.4g)

Amount per serving	% Daily Value*
Calories	714.0

Total Fat 34.8g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 11.7g
Cholesterol 0mg	0%
Sodium 2473.9mg	0%
Total Carbohydrate 89.9g	0%
Dietary Fiber 17.4g	0%
Total Sugars 18.8g
Protein 17.5g	0%

Vitamin D 0IU	0%
Calcium 354.4mg	0%
Iron 6.7mg	0%
Potassium 1784.6mg	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: 42.2%

Protein: 9.4%

Carbs: 48.4%