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The Best Brown Rice Recipe With Vegetables

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Brown Rice with Vegetables A New Delicious Recipe for Parkinson's Patients Hekma Center
Brown Rice with Vegetables A New Delicious Recipe for Parkinson's Patients Hekma Center from www.hekmac.com

Description

Brown rice is a nutritious and healthy alternative to white rice. It not only provides fiber but also contains vitamins and minerals that are beneficial for our body. When combined with vegetables, brown rice becomes a complete meal that is not only filling but also delicious. In this recipe, we will show you how to prepare the best brown rice with vegetables that your family is sure to love.

Prep Time

The preparation time for this recipe is approximately 15 minutes.

Cook Time

The cook time for this recipe is approximately 30 minutes.

Ingredients

  • 1 cup brown rice
  • 2 cups water
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 bell pepper, diced
  • 1 zucchini, diced
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Equipment

  • Medium-sized pot with lid
  • Large skillet
  • Cutting board
  • Knife
  • Measuring cups and spoons

Method

  1. Rinse the brown rice under cold running water and drain.
  2. In a medium-sized pot, add the rice and 2 cups of water. Bring to a boil, then reduce the heat to low and cover with a lid. Cook for 30 minutes or until the rice is tender and the water is absorbed.
  3. In a large skillet, heat the olive oil over medium-high heat.
  4. Add the onion and garlic and sauté until the onion is translucent.
  5. Add the carrot, bell pepper, and zucchini and sauté for 5-7 minutes or until the vegetables are tender.
  6. Season the vegetables with salt and black pepper.
  7. Add the cooked brown rice to the skillet and stir to combine with the vegetables.
  8. Adjust the seasoning to taste.
  9. Remove from heat and serve.

Notes

You can add any vegetables you like to this recipe. Broccoli, cauliflower, and peas are great options. You can also add protein such as chicken, tofu, or shrimp to make it a complete meal.

Nutrition Info

This recipe serves four and each serving contains approximately:
  • Calories: 246
  • Carbohydrates: 44g
  • Protein: 5g
  • Fat: 6g
  • Fiber: 5g

Recipe Tips

To save time, you can use frozen vegetables instead of fresh ones. Just make sure to thaw them before adding them to the skillet. You can also cook the rice in advance and store it in the fridge for up to 3 days. This recipe is perfect for meal prep or a quick and easy weeknight dinner. Enjoy!

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