Arroz Integral con Verduras

Arroz Integral con Verduras is a vibrant and wholesome Spanish rice dish that highlights the natural flavors of vegetables and whole grain rice. This dish is not only nutritious but also a colorful addition to any meal, perfect for a light lunch or dinner.

Ingredients

• Brown rice - 150 grams
• Olive oil - 2 tablespoons
• Red bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Carrot - 1 medium, diced
• Green peas - 100 grams (fresh or frozen)
• Garlic - 2 cloves, minced
• Vegetable broth - 400 ml
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the brown rice under cold water until the water runs clear, then drain.
2. In a medium saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
3. Add the diced red bell pepper, zucchini, and carrot to the saucepan. Cook for about 5-7 minutes until the vegetables are slightly softened.
4. Stir in the brown rice, paprika, salt, and black pepper. Mix well to combine with the vegetables.
5. Pour the vegetable broth into the saucepan and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 25-30 minutes until the rice is tender and has absorbed the liquid.
6. During the last 5 minutes of cooking, add the green peas to the rice, stirring gently to incorporate.
7. Once cooked, remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork and garnish with fresh parsley before serving.

Nutrition

• Calories: 380
• Protein: 10 g
• Carbs: 70 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 400 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 a variety of vegetables.

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