Brown Rice and Vegetables Recipe Low Fat and Delicious

Brown rice and vegetables make an unbeatable combination for a healthful, low-fat meal that’s as nourishing as it is delicious. Whether you’re a seasoned cook or just starting your culinary journey, this recipe is simple, versatile, and packed with nutrients.

Brown rice provides a hearty base loaded with fiber and essential minerals, while the medley of fresh vegetables adds vibrant colors, textures, and flavors. This dish is perfect for anyone looking to eat lighter without sacrificing taste, making it an ideal choice for busy weeknights, meal prep, or a wholesome lunch.

In this blog post, I’ll guide you through a straightforward, step-by-step recipe for a low-fat brown rice and vegetables dish that you can customize to your liking. Plus, I’ll share handy tips, nutrition facts, and serving ideas to make this recipe a staple in your kitchen.

Ready to embrace a wholesome, flavorful meal? Let’s dive in!

Why You’ll Love This Recipe

This brown rice and vegetables recipe is more than just healthy—it’s a celebration of natural flavors and textures. Here’s why it stands out:

• Low in fat: Perfect for those watching their fat intake without compromising on taste.
• Rich in fiber and nutrients: Brown rice boosts digestion and helps keep you full, while fresh vegetables add vitamins and antioxidants.
• Customizable: Use whatever vegetables you have on hand, making it budget-friendly and flexible.
• Easy to make: Minimal ingredients, simple equipment, and quick preparation time.
• Great for meal prep: Keeps well in the fridge and reheats beautifully for lunches or dinners.

If you love wholesome, plant-based meals, you might also enjoy our Ancient Grains Vegetarian Recipes for Healthy Delicious Meals or check out Cheap Vegetarian Recipes For Families Everyone Will Love for more budget-friendly ideas.

Ingredients

• 1 cup brown rice (uncooked)
• 2 ½ cups water or low-sodium vegetable broth for cooking rice
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 cup carrots, diced
• 1 cup bell peppers (red, yellow, or green), chopped
• 1 cup broccoli florets
• 1 cup zucchini, diced
• 1 cup cherry tomatoes, halved
• 2 tablespoons low-sodium soy sauce or tamari
• 1 teaspoon ground ginger (optional)
• 1 teaspoon smoked paprika (optional)
• Freshly ground black pepper, to taste
• Fresh herbs (such as parsley or cilantro) for garnish
• Non-stick cooking spray or a splash of vegetable broth for sautéing

Equipment

• Medium saucepan with lid (for cooking rice)
• Large non-stick skillet or wok
• Cutting board and knife
• Measuring cups and spoons
• Wooden spoon or spatula
• Colander (for rinsing rice and vegetables)

Instructions

1. Prepare the brown rice: Rinse 1 cup of brown rice thoroughly under cold water using a colander. Place the rice and 2 ½ cups water or vegetable broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender and the liquid has been absorbed. Remove from heat and let it sit, covered, for 5 minutes.
2. Prepare the vegetables: While the rice cooks, wash and chop all your vegetables—onion, garlic, carrots, bell peppers, broccoli, zucchini, and cherry tomatoes. Having them ready will make the cooking process smooth and quick.
3. Sauté the aromatics: Heat a large non-stick skillet or wok over medium heat. Lightly coat with non-stick cooking spray or splash in a small amount of vegetable broth. Add the chopped onion and sauté for 3-4 minutes, until translucent. Stir in the minced garlic and cook for another minute, until fragrant.
4. Add the vegetables: Add the carrots, bell peppers, and broccoli to the skillet. Cook for 5-7 minutes, stirring occasionally, until they start to soften but still have a bit of crunch. Then add zucchini and cherry tomatoes, cooking for an additional 3-4 minutes.
5. Season the vegetables: Sprinkle in the ground ginger and smoked paprika, if using. Pour in the low-sodium soy sauce (or tamari) and stir well to coat all the vegetables. Add freshly ground black pepper to taste.
6. Combine rice and vegetables: Fluff the cooked brown rice with a fork and gently fold it into the skillet with the sautéed vegetables. Stir well to mix everything evenly and allow the flavors to combine over low heat for 2-3 minutes.
7. Garnish and serve: Remove from heat. Sprinkle freshly chopped herbs like parsley or cilantro on top for a burst of fresh flavor and vibrant color. Serve warm and enjoy your healthy, low-fat meal.

Tips & Variations

Tip: To save time, cook extra brown rice in advance and refrigerate for up to 4 days. This makes assembling the dish quick and easy during busy days.

You can easily swap vegetables depending on the season or your preference. Try adding mushrooms, snap peas, spinach, or cauliflower for variety.

For a little extra protein, consider stirring in cooked chickpeas or edamame at the end.

If you prefer a spicier kick, add a pinch of chili flakes or try our Chilli Powder Recipe Vegan: Easy Homemade Spice Blend for a flavorful boost.

Want a creamier texture? Mix in a tablespoon of low-fat coconut milk or a splash of vegetable broth during the final step.

Nutrition Facts

This recipe is low in fat and sodium while being rich in complex carbohydrates, vitamins, and fiber, making it an excellent choice for heart health and digestive wellness.

Serving Suggestions

This brown rice and vegetable dish is incredibly versatile when it comes to serving. Here are a few ideas to elevate your meal:

• Serve with a side of steamed edamame or a simple green salad dressed with lemon juice and a touch of olive oil.
• Pair it with a bowl of miso soup or a light vegetable broth for a comforting meal.
• Use it as a filling for lettuce wraps or whole-grain tortillas to turn it into a portable lunch.
• Top with a sprinkle of toasted sesame seeds or chopped nuts like almonds or cashews for added texture.

For more delicious vegetable-forward meals, check out our A to Z Vegetarian Recipes for Every Meal and Occasion and Vegan Chipotle Bowl Recipe for a Flavorful Healthy Meal.

Conclusion

This low-fat brown rice and vegetables recipe is a flavorful, nutritious, and satisfying dish that fits beautifully into any healthy eating plan. The combination of hearty brown rice and colorful vegetables ensures you get a balanced meal rich in fiber, vitamins, and minerals without excess fat or calories.

Best of all, the recipe is highly adaptable to your personal tastes and pantry staples, making it a practical choice for everyday cooking.

Whether you’re cooking for yourself, your family, or meal prepping for the week, this recipe shines as a wholesome option that never gets boring. Remember, healthy eating doesn’t have to be bland or complicated—sometimes, simple ingredients come together to create the most memorable meals.

For more wholesome ideas, explore our Best Vegetarian Recipes No Dairy for Delicious Meals and expand your plant-based repertoire.

Enjoy your cooking journey and happy eating!

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