Crunchy Brown Rice
A vibrant, savory rice dish loaded with fresh vegetables, green chiles, and mustard, perfect for a quick, healthy, and flavorful vegetarian meal or side dish.
Ingredients
Instructions
- Combine stock or broth and green onions in a saucepan and bring to a boil.
- Add the brown rice to the boiling mixture.
- Reduce heat, cover, and simmer for 45 minutes.
- Uncover the saucepan.
- Stir in the corn, chopped tomatoes, chopped water chestnuts, green chiles, and Dijon mustard.
- Serve warm.
Tips & Substitutions
For added flavor, consider sautéing the green onions in a bit of olive oil before adding the broth. If you prefer a spicier kick, increase the amount of canned diced green chiles. Feel free to swap in quinoa or farro if you're looking for a different grain. This recipe is versatile and can accommodate variations found in American recipes.
Serving Suggestions
This crunchy brown rice dish is excellent as a standalone meal or as a side. It pairs beautifully with grilled chicken or fish, such as Orange Roughy Almondine. For a vegetarian option, consider serving it alongside a fresh salad or Krispy Kole Slaw. Garnish with additional chopped green onions for an added touch.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, add a splash of broth or water to prevent drying out, and warm on the stovetop over low heat, stirring occasionally, until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Crunchy Brown Rice contains roughly 226 calories, with 9g protein, 70g carbohydrates, and 1g fat. It is an excellent source of dietary fiber (176% of the Daily Value) and vitamin C (34% of the Daily Value), and a good source of protein and vitamin A. It also contributes 49g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use white rice instead of brown rice?
While you can substitute white rice, cooking times will vary. White rice typically cooks faster, so reduce the simmering time to about 20 minutes, checking for doneness. Keep in mind that using brown rice adds more nutrients and a nuttier flavor.
Is this recipe suitable for meal prep?
Absolutely! This crunchy brown rice can be made in advance and stored for several days. Just portion it out into meal prep containers for easy lunches or dinners throughout the week. It reheats well, making it a great choice for busy schedules.
Can I add protein to this dish?
Yes, you can easily add protein such as cooked chicken, shrimp, or tofu to this dish. Simply mix in your choice of protein during the last few minutes of cooking to heat through. This makes it a more complete meal, ideal for those looking to boost their protein intake.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).