Brown Rice and Vegetables Recipe for Easy Healthy Meals

Brown rice and vegetables make a wholesome, nutritious, and satisfying meal that is perfect for any day of the week. Whether you’re looking to eat healthier, incorporate more plant-based dishes into your diet, or simply enjoy a colorful and flavorful bowl, this recipe is a fantastic choice.

Brown rice offers a nutty taste and chewy texture while being high in fiber and essential nutrients. When paired with a vibrant mix of fresh vegetables and simple seasonings, it transforms into a delightful dish that’s both comforting and energizing.

This recipe is incredibly versatile and easy to customize according to your preferences or what’s available in your pantry. It’s an excellent option for meal prep as it reheats beautifully and keeps well in the fridge.

Plus, it’s naturally vegan, gluten-free, and packed with vitamins, minerals, and antioxidants from the veggies. So, if you’re ready to whip up a colorful, nourishing bowl of brown rice and vegetables, keep reading for the full recipe!

Why You’ll Love This Recipe

This brown rice and vegetables recipe is a fantastic way to enjoy a healthy, filling meal without spending hours in the kitchen. The combination of fiber-rich brown rice and nutrient-packed vegetables makes it a heart-healthy option that supports digestion and overall wellness.

It’s also super adaptable! You can swap in your favorite vegetables or whatever’s fresh and in season, making it an ideal recipe for reducing food waste.

The recipe is naturally vegan and gluten-free, appealing to a wide range of dietary needs.

Lastly, it’s a budget-friendly option that doesn’t compromise on flavor. Whether you’re a beginner or an experienced cook, this dish is simple, delicious, and sure to become a staple in your recipe collection.

Ingredients

• 1 cup brown rice (long grain or short grain, rinsed)
• 2 ½ cups water or vegetable broth for cooking rice
• 2 tablespoons olive oil or your preferred cooking oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 medium carrot, diced
• 1 cup broccoli florets
• 1 cup snap peas or green beans, trimmed and halved
• 1 zucchini, diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• 2 tablespoons fresh parsley or cilantro, chopped
• 1 tablespoon soy sauce or tamari (optional)
• 1 teaspoon lemon juice (optional, for brightness)

Equipment

• Medium saucepan with lid (for cooking rice)
• Large skillet or wok
• Sharp knife
• Cutting board
• Mixing spoon or spatula
• Measuring cups and spoons
• Colander or sieve (for rinsing rice and vegetables)

Instructions

1. Rinse the brown rice under cold water using a colander until the water runs clear. This removes excess starch and prevents the rice from becoming sticky.
2. Cook the rice: In a medium saucepan, combine the rinsed brown rice and 2 ½ cups of water or vegetable broth. Bring to a boil over high heat, then reduce to low and cover with a tight-fitting lid. Let simmer for 40-45 minutes or until all the liquid is absorbed and the rice is tender. Remove from heat and let it sit covered for 5 minutes.
3. Prepare the vegetables: While the rice cooks, wash and chop all the vegetables into bite-sized pieces.
4. Sauté aromatics: Heat olive oil in a large skillet or wok over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent. Add minced garlic and cook for another minute until fragrant.
5. Add vegetables: Toss in the chopped carrots, red bell pepper, broccoli florets, snap peas, and zucchini. Stir frequently and cook for 6-8 minutes until the vegetables are tender-crisp.
6. Season the vegetables: Sprinkle the ground cumin, smoked paprika, salt, and pepper over the veggies. Stir well to combine and cook for an additional 1-2 minutes to allow the spices to bloom.
7. Combine rice and vegetables: Fluff the cooked rice with a fork and add it to the skillet with the sautéed vegetables. Stir thoroughly to mix everything evenly.
8. Finish with flavor: Add soy sauce or tamari and lemon juice if using. Mix well and cook for another minute to heat through.
9. Garnish and serve: Remove from heat, sprinkle with fresh parsley or cilantro, and serve warm.

Tips & Variations

Tip: To save time, cook the brown rice in advance or use a rice cooker for perfectly cooked grains every time.

Variation: Swap out vegetables based on what’s in season or your preference. Mushrooms, kale, spinach, or peas all work wonderfully.

Tip: For added protein, toss in some cooked chickpeas or tofu cubes during the final steps of cooking.

Variation: Add a dash of your favorite spice blend, such as the Chilli Powder Recipe Vegan: Easy Homemade Spice Blend, to give it a smoky, spicy kick.

Nutrition Facts

*Percent Daily Values are based on a 2,000 calorie diet.

Serving Suggestions

This brown rice and vegetables dish pairs beautifully with a variety of sides and accompaniments. Try serving it alongside a fresh green salad with a tangy vinaigrette for a light, balanced meal.

For those who enjoy a little extra protein, add a side of roasted chickpeas or a simple bean salad. This bowl also works well with a drizzle of tahini sauce or a dollop of guacamole for creaminess and added flavor.

If you want to explore more delicious vegetarian meal ideas, check out the A to Z Vegetarian Recipes for Every Meal and Occasion or try some Ancient Grains Vegetarian Recipes for Healthy Delicious Meals for inspiration.

Conclusion

Brown rice and vegetables come together to create a simple yet flavorful meal that’s perfect for anyone who values health, taste, and convenience. This recipe highlights the natural flavors of fresh vegetables complemented by the hearty texture of brown rice.

It’s a versatile dish that you can tweak to suit your palate or dietary needs, making it a reliable go-to for busy weeknights or meal prepping.

By preparing this dish, you’re not only fueling your body with wholesome ingredients but also embracing a sustainable and budget-friendly way to eat. Don’t forget to experiment with different veggies or spices to keep this recipe exciting every time you make it.

For more tasty and nutritious recipes, be sure to explore our collection of Best Vegetarian Recipes No Dairy for Delicious Meals.

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