Sugar-Free Savory Rice with Tomato and Vegetable Stew

Elevate your dinner menu with this hearty and wholesome Sugar-Free Savory Rice with Tomato and Vegetable Stew. This nutrient-packed recipe combines tender brown rice with a vibrant, flavor-rich stew of juicy tomatoes, colorful bell peppers, zucchini, and fresh spinach, seasoned perfectly with dried oregano, thyme, and smoky paprika. Simmered in low-sodium vegetable broth, the dish achieves a comforting depth of flavor without the need for added sugar, making it a healthy, guilt-free option. Ready in under an hour, this meal is perfect for weeknight dinners or meal prep, as it serves four generous portions. Garnished with fresh parsley, this vegan and gluten-free dish not only satisfies but also nourishes, delivering a colorful plate of comfort food that’s as visually appealing as it is delicious.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons olive oil
• 1 medium, chopped yellow onion
• 3 minced garlic cloves
• 1 medium, chopped red bell pepper
• 1 medium, diced zucchini
• 14.5 ounces canned diced tomatoes
• 1 cup low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups spinach
• 0.25 cup, chopped fresh parsley

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30-35 minutes until the rice is tender and the water is absorbed.

Step 2

Meanwhile, heat the olive oil in a large pan over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.

Step 3

Add the minced garlic and chopped red bell pepper to the pan. Cook for an additional 3 minutes, stirring occasionally.

Step 4

Stir in the diced zucchini and cook for 2 more minutes until slightly softened.

Step 5

Add the canned diced tomatoes (with their juices) and the vegetable broth to the pan. Stir to combine.

Step 6

Mix in the dried oregano, dried thyme, paprika, salt, and black pepper.

Step 7

Bring the mixture to a simmer and let it cook uncovered for 15 minutes, allowing the flavors to develop and the stew to thicken slightly.

Step 8

Stir in the spinach, letting it wilt completely, which should take about 2 minutes.

Step 9

Once the rice is cooked, fluff it with a fork. Serve a portion of rice on each plate, topped with the tomato and vegetable stew.

Step 10

Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(1865.3g)

Amount per serving	% Daily Value*
Calories	860.5

Total Fat 44.3g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 6.4g
Cholesterol 8.2mg	0%
Sodium 3820.0mg	0%
Total Carbohydrate 102.2g	0%
Dietary Fiber 20.1g	0%
Total Sugars 36.9g
Protein 15.9g	0%

Vitamin D 0IU	0%
Calcium 333.7mg	0%
Iron 7.5mg	0%
Potassium 2446.3mg	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: 45.8%

Protein: 7.3%

Carbs: 46.9%