Vegan Savory Rice with Tomato and Vegetable Stew

Experience the perfect harmony of flavors and textures with this Vegan Savory Rice with Tomato and Vegetable Stew! This hearty plant-based dish pairs fragrant, fluffy basmati rice with a rich, slow-simmered tomato and vegetable stew brimming with wholesome ingredients like zucchini, carrots, and red bell peppers. Infused with aromatic herbs like thyme and oregano, and finished with a sprinkle of fresh parsley, this meal offers a satisfying depth of flavor while being entirely dairy- and meat-free. Perfect for a comforting weeknight dinner or a vibrant addition to your meal prep rotation, this vegan recipe is loaded with nutrients, big on taste, and ready to win over even the most dedicated omnivores.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup basmati rice
• 2 cups water
• 3 tablespoons olive oil
• 4 garlic cloves
• 1 medium onion
• 1 medium red bell pepper
• 1 medium zucchini
• 1 large carrot
• 14 oz canned diced tomatoes
• 1 cup vegetable broth
• 2 tablespoons tomato paste
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Drain and set aside.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Cook for 15 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it sit for another 5 minutes, then fluff the rice with a fork.

Step 3

Meanwhile, chop the garlic cloves, onion, red bell pepper, zucchini, and carrot into small, even pieces.

Step 4

In a large pot, heat 3 tablespoons of olive oil over medium heat. Add the chopped garlic and onion, sautéing for about 3 minutes until the onion is translucent.

Step 5

Add the chopped red bell pepper, zucchini, and carrot to the pot. Cook for another 5 minutes until the vegetables begin to soften.

Step 6

Stir in the canned diced tomatoes (with their juice), vegetable broth, and tomato paste. Mix well to combine.

Step 7

Add the bay leaf, dried thyme, dried oregano, salt, and black pepper. Stir to incorporate the seasonings.

Step 8

Bring the stew to a boil, then reduce the heat to a simmer. Cover and let it cook gently for 20 minutes, stirring occasionally until the vegetables are tender and the flavors are well-blended.

Step 9

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

Step 10

Serve a generous scoop of fluffy, cooked rice on a plate and top with the hearty tomato and vegetable stew.

Step 11

Garnish each serving with freshly chopped parsley and enjoy your vegan savory rice with tomato and vegetable stew.

Nutrition Facts

Serving size	(1951.6g)

Amount per serving	% Daily Value*
Calories	1133.6

Total Fat 58.7g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 8.2g
Cholesterol 7.9mg	0%
Sodium 5394.2mg	0%
Total Carbohydrate 133.5g	0%
Dietary Fiber 22.2g	0%
Total Sugars 46.6g
Protein 23.0g	0%

Vitamin D 0IU	0%
Calcium 356.5mg	0%
Iron 11.0mg	0%
Potassium 2835.9mg	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: 45.8%

Protein: 8.0%

Carbs: 46.3%