Are you tired of boring, bland healthy meals that feel like a chore to eat? Get ready to transform your dinner routine with this incredible Brown Rice Zucchini Sauté – a vibrant, nutritious dish that proves healthy eating can be absolutely delicious! Packed with wholesome ingredients and bursting with flavor, this recipe is a game-changer for anyone looking to add some excitement to their meal prep while nourishing their body.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Vegetarian
Serves: 4 servings
Ingredients
- 1 cup brown rice
- 2 medium zucchinis, sliced
- 1 bell pepper, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Rinse the brown rice thoroughly under cold water to remove excess starch. In a medium saucepan, combine the rice with 2 cups of water and a pinch of salt.
- Bring the rice to a boil, then reduce heat to low, cover the pan, and simmer for approximately 45 minutes or until the rice is tender and has absorbed all the water. Remove from heat and let it stand, covered, for 5 minutes.
- While the rice is cooking, wash and prepare the vegetables. Slice the zucchinis into thin half-moon shapes, dice the bell pepper, and mince the garlic cloves.
- Heat olive oil in a large skillet over medium-high heat. Add the minced garlic and sauté for 30 seconds until fragrant, being careful not to burn.
- Add the diced bell peppers to the skillet and cook for 2-3 minutes until they begin to soften.
- Introduce the sliced zucchinis to the skillet, stirring occasionally. Sauté for 4-5 minutes until the zucchinis are tender but still maintain a slight crispness.
- Fluff the cooked brown rice with a fork and add it to the skillet with the sautéed vegetables. Gently mix to combine all ingredients.
- Season the mixture with salt and pepper to taste. Stir to distribute the seasoning evenly.
- Remove from heat and serve hot, optionally garnishing with fresh herbs like parsley or basil if desired.
Tips
- Rice Perfection: Rinse your brown rice thoroughly to remove excess starch and ensure fluffy, separated grains. Use a 2:1 water to rice ratio for the best texture.
- Veggie Timing is Key: Cut your zucchini and bell peppers into uniform sizes to ensure even cooking. Avoid overcrowding the pan to maintain that perfect sauté texture.
- Garlic Alert: Watch your garlic like a hawk! Those 30 seconds of sautéing can make or break the flavor – golden and fragrant is what you're after, not burnt.
- Crisp-Tender Vegetables: The secret to amazing sautéed veggies is maintaining their crisp-tender texture. Keep the heat at medium-high and don't overcook.
- Seasoning Hack: Add salt and pepper gradually, tasting as you go. This helps you create a perfectly balanced flavor profile.
- Optional Upgrade: Elevate this dish with a sprinkle of fresh herbs like parsley or basil, or add a squeeze of lemon juice for a bright, fresh finish.
Nutrition Facts
Calories: 159kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: g
Cholesterol: 0mg
