Crispy Rice with Vegetables

Crispy Rice with Vegetables is a delightful and healthy dish that combines perfectly toasted rice with a colorful medley of fresh vegetables, delivering a satisfying crunch in every bite. This vibrant dish is not only delicious but also packed with nutrients, making it an excellent choice for a wholesome dinner.

Ingredients

• Brown rice - 150 grams
• Water - 400 ml
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Green peas - 100 grams
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Spring onions - 2, sliced
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the brown rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. In a pot, combine the soaked rice with 400 ml of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes or until the rice is tender and water is absorbed.
3. While the rice is cooking, heat the olive oil in a large skillet or wok over medium heat. Add the minced garlic and grated ginger, and sauté for 1-2 minutes until fragrant.
4. Add the diced carrot, bell pepper, and zucchini to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
5. Stir in the green peas and cook for an additional 2 minutes.
6. Once the rice is done, fluff it with a fork and add it to the skillet with the vegetables. Drizzle with soy sauce and sesame oil, and mix everything together until well combined. Season with salt and black pepper to taste.
7. Increase the heat to medium-high and let the mixture cook for another 3-5 minutes, stirring occasionally, until the rice is crispy and golden.
8. Garnish with sliced spring onions before serving.

Nutrition

• Calories: 400
• Protein: 10 g
• Carbs: 70 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in vitamins and minerals from fresh vegetables.

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