Healthy Brown Rice and Veggie Bowl for Quick Dinners

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Chilling Time: None
Serving Size: 4 servings

Ingredients:

• 1 cup brown rice
• 2 cups water or vegetable broth
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 bell pepper, diced (any color)
• 1 zucchini, diced
• 1 carrot, julienned
• 1 cup broccoli florets
• 1/2 cup frozen peas
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 teaspoon sesame oil
• 1 tablespoon sesame seeds (optional, for garnish)
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Instructions:

1. Cook the Brown Rice:
   • Rinse the brown rice under cold water. In a medium saucepan, combine the rice and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes or until the rice is tender and the liquid is absorbed. Fluff with a fork and set aside.
2. Sauté the Vegetables:
   • In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook for 3 minutes until it becomes translucent.
   • Add the minced garlic and cook for an additional minute.
3. Add the Vegetables:
   • Add the bell pepper, zucchini, carrot, and broccoli to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
   • Add the frozen peas and cook for another 2 minutes until heated through.
4. Season the Veggies:
   • Drizzle the soy sauce and sesame oil over the vegetables, stirring well to combine. Cook for 1-2 minutes to allow the flavors to meld together. Season with salt and pepper to taste.
5. Assemble the Bowl:
   • Divide the cooked brown rice into four bowls. Top with the sautéed vegetables.
   • Garnish with sesame seeds and fresh cilantro or parsley if desired.
6. Serve:
   • Serve the veggie bowls hot, perfect as a quick and nutritious dinner option.

Notes:

• You can customize this recipe by adding your favorite vegetables or a protein like grilled chicken or tofu.
• For added flavor, drizzle with a bit of sriracha or your favorite hot sauce.
• This dish can be meal-prepped in advance and stored in the fridge for up to 3 days.

This recipe is a wholesome and delicious way to enjoy a variety of vegetables, making it a great option for a quick and satisfying dinner.