Vegetables And Rice
A flavorful vegetable and rice dish featuring mushrooms, green peppers, and onions, simmered in savory broth with soy sauce, perfect for a nutritious, easy weeknight meal.
Ingredients
- 1 cup brown rice ⓘ
- 1 cup ready to serve reduced sodium fat-free chicken broth ⓘ
- 1 2/3 cups water ⓘ
- 2 teaspoons reduced calorie margarine ⓘ
- 1 cup chopped onion ⓘ
- 1 cup chopped green pepper ⓘ
- 1 (8 oz) can sliced mushrooms, drained ⓘ
- 1 tablespoon low sodium soy sauce ⓘ
- 1/8 teaspoon salt ⓘ
- 1/8 teaspoon pepper ⓘ
Instructions
- Combine brown rice, chicken broth, and water in a saucepan; bring to a boil.
- Cover and reduce heat; simmer for 50 minutes or until moisture is absorbed.
- Melt margarine in a heavy skillet over medium heat.
- Add drained mushrooms and chopped onion; cover and simmer for 5 minutes.
- Add chopped green pepper, soy sauce, salt, and pepper; stir in cooked rice and serve.
Tips & Substitutions
For a richer flavor, consider using vegetable broth instead of chicken broth. You can also substitute the brown rice with quinoa for a quicker cooking time. If you prefer a spicier kick, add some diced jalapeños or red pepper flakes. This recipe is versatile, allowing you to incorporate other vegetables like carrots or peas from your pantry or fridge.
Serving Suggestions
Serve this dish as a standalone meal or pair it with grilled chicken or tofu for added protein. It goes wonderfully with a side of steamed broccoli or a fresh salad, such as a Lunchbox Apple Bean Salad, for a well-rounded meal. Garnish with fresh herbs like parsley or cilantro for an added pop of flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply microwave for 1-2 minutes or heat in a skillet over medium heat with a splash of water to prevent drying out. This dish also freezes well for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetables And Rice contains roughly 497 calories, with 6g protein, 30g carbohydrates, and 41g fat. It is an excellent source of vitamin D (52% of the Daily Value) and vitamin C (40% of the Daily Value), and a good source of protein and dietary fiber. Note that it is relatively high in sodium, at 1906mg per serving (83% of the Daily Value).
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?
Yes, you can substitute white rice for brown rice, but reduce the cooking time to about 20-25 minutes. White rice cooks faster, so keep an eye on it to prevent overcooking.
Is this recipe suitable for a vegan diet?
Yes, this recipe can easily be made vegan by using vegetable broth and ensuring the margarine is dairy-free. It’s a great option for those looking for vegan recipes.
Can I add protein to this dish?
Absolutely! You can add cooked chicken, tofu, or beans to boost the protein content. Just mix in the protein of your choice when combining the vegetables and rice for a hearty meal.
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).