Soy-Free Savory Rice with Tomato and Vegetable Stew

Delight your taste buds with this hearty and wholesome Soy-Free Savory Rice with Tomato and Vegetable Stew, a comforting meal bursting with bold flavors and vibrant vegetables. This plant-based recipe features fluffy basmati rice paired with a rich, aromatic stew crafted from sautéed onions, garlic, and a medley of colorful veggies like red bell peppers, zucchini, and carrots. Simmered with juicy canned tomatoes, savory vegetable broth, and fragrant herbs like dried oregano and basil, this dish achieves a perfect balance of rustic comfort and health-conscious eating. Ready in just under an hour, this satisfying vegetarian meal is entirely soy-free, making it a versatile and allergen-friendly option for weeknight dinners or meal prep. Serve it fresh and hot, garnished with bright parsley, for a feel-good dish that's as nourishing as it is delicious.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup basmati rice
• 2 cups water
• 3 tablespoons olive oil
• 1 medium yellow onion
• 3 garlic cloves
• 1 red bell pepper
• 1 medium zucchini
• 1 large carrot
• 28 ounces canned tomatoes
• 1 cup vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoons black pepper
• 1 teaspoon salt
• 2 tablespoons fresh parsley

Directions

Step 1

Begin by rinsing the basmati rice under cold water until the water runs clear. This helps to remove excess starch and prevent it from becoming sticky.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the basmati rice, cover, and reduce the heat to low. Let it simmer for about 15-20 minutes or until the rice is fully cooked and the liquid is absorbed. Remove from heat and keep covered.

Step 3

While the rice is cooking, prepare the vegetable stew. Chop the yellow onion, mince the garlic cloves, and dice the red bell pepper, zucchini, and carrot into bite-sized pieces.

Step 4

In a large skillet or pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent and fragrant, about 5 minutes.

Step 5

Add the diced red bell pepper, zucchini, and carrot to the skillet. Sauté for an additional 5 minutes until the vegetables start to soften.

Step 6

Pour in the canned tomatoes and vegetable broth, stirring to combine. Crush the tomatoes slightly with a spoon for a smoother texture.

Step 7

Season the stew with dried oregano, dried basil, black pepper, and salt. Stir well and bring the mixture to a gentle boil.

Step 8

Reduce the heat to low, cover, and let the stew simmer for about 20 minutes, or until the vegetables are tender and the flavors have melded together.

Step 9

Taste and adjust the seasoning if needed. Stir in the chopped fresh parsley right before serving.

Step 10

To serve, fluff the cooked rice with a fork and divide it among plates or bowls. Ladle the tomato and vegetable stew over the rice and garnish with additional parsley if desired.

Nutrition Facts

Serving size	(2271.7g)

Amount per serving	% Daily Value*
Calories	1247.8

Total Fat 70.3g	0%
Saturated Fat 13.0g	0%
Polyunsaturated Fat 11.6g
Cholesterol 15.9mg	0%
Sodium 5889.1mg	0%
Total Carbohydrate 133.4g	0%
Dietary Fiber 27.2g	0%
Total Sugars 51.8g
Protein 23.7g	0%

Vitamin D 0IU	0%
Calcium 443.0mg	0%
Iron 11.7mg	0%
Potassium 3156.6mg	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: 50.2%

Protein: 7.5%

Carbs: 42.3%