Quick and Healthy Veggie Brown Rice

 

 
Are you cooking with brown rice?

 

You want a quick and easy side or entrée. It has to be healthy as you’re trying to cut down on the amount of meat and salt in your diet, not to mention simple carbohydrates. More important, if it doesn’t taste good you know the family will turn thumbs down. What do you do? Try this Veggie Brown Rice!

 

This recipe qualifies as a vegan recipe--there's no meat here.

This recipe goes together quickly and it’s loaded with nutrition.

This recipe is so easy it’s almost silly to call it a recipe. Basically, you take lots of bright, colorful veggies and mix them with some brown rice and a little olive oil and spice. Why brown rice? Brown rice is whole grain rice and whole grains are something we should all eat more of to cut down on cholesterol and to help manage blood glucose. According to the World’s Heathiest Foods, “The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.” In other words, the process which coverts brown rice to white rice robs rice of the natural goodness and nutrition which is essential to a healthy diet.

 

I love brown rice for it's nuttier flavor.

Brown rice is good for you. White rice has been stripped of it’s nutritional value.

If your doctor told you have diabetes or are pre-diabetic you already know you should be eating more whole grains and vegetables. Yet sadly it seems too many people still aren’t getting the message. In fact, this morning I ran across an article from The Huffington Post, which reports on a frightening new study. It suggests 23% of American teens have diabetes or are at risk for it. That’s nearly 1/4 of all teens—a shocking number!

 
 

 

As parents and grandparents, numbers like these suggest we should all do more to cut down on added sugars, eat healthier, and to keep healthier foods available for our kids. That’s where recipes like this come into play. Give your family good, healthy fare and they come to appreciate it not just for the taste, but because it makes them feel better.

 

Let’s Gather The Ingredients

 

For a print copy of today’s recipe click here. Otherwise follow the directions below.

 

You'll want some no-salt seasoning.

I love this no-salt seasoning from Costco. And it’s organic too.

1-1/2 cups dry brown rice (cook per directions)
1 to 2 tablespoons olive oil
1/2 cup chopped sweet onion
1/2 cup chopped sweet peppers (use mini peppers for a colorful mix)
1/2 cup chopped asparagus
1/2 cup chopped broccoli
1/2 cup chopped celery
1 teaspoon no-salt seasoning
Salt and pepper or more no-salt seasoning to taste.

 

Preparation

 

You can use most any fresh vegetables.

Chop up all the veggies.

Start by cooking up the rice ahead of time. If you’re in a hurry you can used the brown instant rice. Otherwise, plan on about 45-50 minutes to cook a pot of brown rice on the stove. Note: We sometimes substitute “black rice” in this recipe. We use it instead as it is also whole grain and tastes delicious. For awhile we were finding black rice at Costco, but as is often the case there we haven’t seen it recently. If you’re interested, check the rice aisle at your local grocery, ask your grocer, or try Amazon.

 

Chop up all the veggies. If you cut them up small they tend to cook faster. If you prefer other veggies than those listed above use them. The idea here is to use a variety of bright, fresh veggies to get maximum nutrition. Don’t limit yourself. Use the best fresh veggies available.

 

These vegetables are loaded with nutrition.

Fry the vegetables until they start to soften and then add the rice. These vegetables are loaded with nutrition. Don’t you just love the colors?

 

Warm the oil in a pan on medium to medium high heat. Toss in all the veggies and the no-salt seasoning. I used the Costco brand of seasoning, but Mrs. Dash or your favorite will do. Stir for several minutes ( 5 to 8 ) until the veggies soften and then stir in the rice until well-combined (another minute or two). Serve hot. Note: If you’re starting with cold rice you can microwave it first to re-warm it before adding it to the other vegetables.

 

Add salt and pepper, or more no-salt seasoning to taste if required.

 

Enjoy!

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