Vegetable and Rice Stir-Fry

This Vegetable and Rice Stir-Fry is a vibrant and nutritious dish that combines fresh vegetables with hearty rice, making it a perfect healthy lunch option. Quick to prepare and packed with flavors, it's a delightful way to enjoy a variety of veggies in one meal.

Ingredients

• Brown rice - 1 cup (200g)
• Water - 2 cups (500ml)
• Olive oil - 2 tablespoons (30ml)
• Garlic - 2 cloves, minced
• Carrot - 1 medium, sliced
• Bell pepper - 1 medium, sliced
• Broccoli - 1 cup (150g), chopped
• Snap peas - 1 cup (100g)
• Soy sauce - 3 tablespoons (45ml)
• Sesame oil - 1 teaspoon (5ml)
• Green onion - 2 stalks, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the brown rice under cold water until the water runs clear, then combine it with 2 cups of water in a pot. Bring to a boil, then reduce to a simmer, cover, and cook for about 25 minutes or until the rice is tender and water is absorbed.
2. While the rice is cooking, heat the olive oil in a large skillet or wok over medium-high heat. Add the minced garlic and sauté for 1 minute until fragrant.
3. Add the sliced carrot, bell pepper, chopped broccoli, and snap peas to the skillet. Stir-fry the vegetables for about 5-7 minutes, until they are tender-crisp.
4. Once the vegetables are cooked, add the cooked rice to the skillet along with soy sauce, sesame oil, salt, and black pepper. Stir well to combine all ingredients.
5. Cook for an additional 2-3 minutes, stirring frequently, to heat everything through.
6. Remove from heat and sprinkle with chopped green onions before serving.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 60 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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