Properties :

This dish is packed with essential nutrients from a variety of fresh vegetables and brown rice. Brown rice is a great source of complex carbohydrates and fiber, which helps in maintaining steady energy levels and supporting digestion. The vegetables provide a rich mix of vitamins and minerals, including Vitamin A, Vitamin C, and antioxidants. Olive oil adds healthy monounsaturated fats that promote heart health. This meal is naturally low in calories, high in fiber, and suitable for those looking for a wholesome, plant-based option.

Ingredients :

Carrot : 2 Piece

Zucchini : 2 Piece

Bell Pepper : 1 Piece

Onion : 1 Piece

Garlic : 2 clove

Olive Oil : 4 Tablespoon

Tomato : 2 Piece

Salt : as needed

black pepper : to taste

turmeric : 1/2 Teaspoon

Cumin : 1/2 Teaspoon

Parsley : to taste

Brown Rice : 2 Cup

Water : 4 Cup

Experience the delicious and healthy taste in every bite, and easily prepare a wholesome and flavorful meal!

Recipe :

For 7 people

Step 1: Cook the Brown Rice

Rinse the rice and add it to a pot with 4 cups of water and 1 teaspoon of salt.
Bring it to a boil, then reduce the heat add 1 tablespoon of oil and and cover the pot. Let it cook for 30-40 minutes until tender.

Step 2: Prepare the Vegetables

Heat olive oil in a large skillet over medium heat.
Add the chopped onions and garlic, and sauté for 2 minutes until soft.
Add the carrots, bell pepper, and zucchini, and sauté for 5-7 minutes.
Add the chopped or pureed tomatoes and cook for another 10 minutes until the liquid reduces.
Season with salt, pepper, turmeric, and cumin, and stir well.
If the mixture becomes dry, add 1/4 cup of water and let it simmer.

Step 3: Serve the Dish

Plate the cooked rice and top it with the sautéed vegetables.
Garnish with chopped parsley and serve with yogurt or salad on the side.

Enjoy your delicious vegetable and brown rice dish!

Description:

When preparing this dish, it’s essential to ensure that the rice is properly cooked to achieve a fluffy texture. You may want to adjust the amount of water based on the brand of brown rice you use, as some may require more liquid. When sautéing the vegetables, be careful not to overcook them to preserve their nutrients and vibrant color. Additionally, make sure to season the dish well with salt, pepper, and optional spices like turmeric and cumin for added flavor and health benefits.

Description of diets:

This dish is suitable for a variety of dietary preferences, including Mediterranean Diet, Vegan, Vegetarian, and Gluten-Free diets. It’s rich in plant-based protein and fiber, making it an excellent option for those looking to maintain a balanced and healthy diet. However, it may not be ideal for those following Ketogenic or Paleo diets due to the high carbohydrate content from the brown rice. Additionally, it’s not suitable for those on High-Protein diets unless paired with a protein source like beans or tofu to increase the protein content.